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Build a better Booty without a Gym?

Achieving a perfectly shaped booty is part of almost everyone’s fitness goals. However, some are reluctant to go the gym, partly because they don’t feel like using exercise equipment. There are also those scared off by the thought of working out with strangers. Others do not want to spend on membership fees.            

Well, the good news is, you can still achieve that perfectly toned butt without leaving your home – just follow these easy routines:

Squat As Much As you Can

Doing squats works the muscles of the thighs, hips, and the lower back. Even if it’s just a basic squat, it can still make a lot of difference as long as you’re doing it the right way.

To get the full of benefits of squats, make sure to:

  • Set the distance between the feet at least shoulder width apart.
  • Keep your back straight and your head up while bending your knees.
  • Keep your heels on the floor while you squat down. You may slightly lift your heels to drive your hips forward until you return to the standing position.

It’s best to squat down as low as you can until your thighs are positioned parallel to the floor. Also, trying various squatting routines can help you achieve remarkable results.

Level up your squats by lifting some weights, jumping in between repetitions, or shifting your weight in one of your heels alternately while doing the repetitions, or even by just slightly increasing the distance between your feet.

Perform the Best Lunges

Lunge exercises act on the same muscle groups, helping you achieve a fuller, rounder butt.

One of the most basic routines is the forward lunge. However, you can also go for more intensive variations such as the reverse and side lunge to work as many muscles as possible.

Any of these lunge variations will be great as long as you make your steps as large as possible.

If you want, you may perform a combination of squats and lunges for a more diverse range of movement. For instance, you may have sumo squats and curtsy lunges.

Things You Shouldn’t Miss

Surely, you want to get a better booty as quickly as possible. No matter how excited you are though, you should keep a few things in mind – for the sake of safety and to maximize the outcome of your efforts.

  • Take rests. Overworking your muscles may actually damage them. If you’re new to doing any sort of exercise, it’s best to start with twice-weekly sessions.
  • Add resistance. Just like in doing any other muscle-focused workout, you need to gradually add resistance to help muscles grow and to maintain that perfect booty.
  • Add protein to your diet. This will keep your muscles healthy, but remember to eat with moderation.
  • Perform full-body workouts. Perform exercises that involve as many muscle groups as possible for an overall leaner physique and a healthier body.

Even if you’re not a gym-goer, you can still get that perfectly toned butt by doing simple workouts for a few days every week. Always keep in mind that performing the exercises correctly and regularly is crucial in achieving superb results.

Don't Forget About Your Nutrition

Nutrition is definitely necessary to ensure you live a healthy lifestyle.
Do not confuse yourself by thinking that in order to grow a bigger booty you will have to eat numerous amounts of dry chicken breast all day. There are plenty of other ways to fuel your body and build a bigger booty while living a healthy lifestyle filled with delicious food.

Movement Food offers 35+ healthy balanced, vegan, paleo, gluten free & low carb meal options in 3 different sizes, with free nutritional coaching specific to your goals! You will be on your way to growing a bigger booty the healthy way!
Movement Food service Vancouver with free pick-up locations and home/office delivery.

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6 Easy Ways to Get Back Your Motivation

Sometimes, your mind gets too occupied with all the things that need to be done, leading to mental as well as emotional exhaustion. Once that happens, you begin to fail in achieving your goals. Did you lose the necessary skills to succeed? Of course, you didn’t – what simply lost motivation.

Don’t let the negativity get the best of you. Get back your motivation by following these simple tips:

Manage Your Stress

While you can’t control some of the most stressful things in life, you can always change how they affect you. Manage your stress by getting rid of negative thoughts and living a balanced life. Set aside enough time for everything – for school or work, for family and friends, and even for leisure. No matter how busy life becomes, you shouldn’t forget to take a break.

Broaden Your Perspective

Sometimes, lack of motivation stems from self-doubt. If you’re thinking that the problem’s too difficult, remember that there are many ways to address a certain situation. All you have to do is figure out what works.

Thus, it is very important to broaden your perspective. Think of alternative ways or approaches to solve a problem. If plan A does not work, then go with plan B. Of course, there’s the chance that you’d end up empty handed even after trying dozens of times.

If that’s the case, look at the bigger picture – there may be better things coming, and spending more time on the current dilemma might not be that crucial.

Affirmation and Meditation

Many actually start working towards a goal, but only a few manage to reach the finish line. This isn’t surprising though, given that some pursuits really require a lot of effort. You need resilience, courage, and determination to deal with the hindrances and challenges that may come along the way.

So, how can you stay positive? Start by telling yourself something along the lines of “I can do this!” Despite being simple, that will do wonders in boosting your confidence and motivation.

Affirmations are best used along with meditation, which you can do upon waking up or while having a short break. You will only need very few minutes to experience a refreshing and positive vibe.

Accomplish Smaller Goals

Do not overwhelm yourself by trying to accomplish one big goal at a time. Get organized and divide a grand goal into smaller, more manageable tasks. In that way, it will be easier to see progress and you’ll be motivated to continue until the end.

Get a Strong Support System

Your family and your friends are your great sources of motivation. Despite all the problems that may bring you down, they are the people who will lift your spirits up and inspire you to become the best you can be. Whenever you’re feeling down, don’t hesitate to get in touch with those closest to you.

Say a Little Prayer

Many manage to stay motivated by keeping their faith. If you’re the religious kind, just know that no matter how hard the circumstances may be in your life, there is a greater being from whom you can ask comfort and guidance.

Staying motivated or getting your motivation back doesn’t have to be difficult. By following the tips listed above, you’ll soon be happily working towards your goals once more.  

Don't Worry About What to Cook & Get Back Your Motivation

Choose from 35 healthy balanced, vegan, paleo, gluten free & low carb meal options in 3 different sizes, with free nutritional coaching specific to your goals!
We service Vancouver with free pick-up locations and home/office delivery. 

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Learn How To Grow Your Booty

You don't have to look through various Instagram accounts or listen to more than a few songs to recognize that for women, the booty is in. Having a better knowledge of general exercise and nutrition can not only help you improve both your body and mind but it can also help you create a better butt.The advantages of having big, strong glutes—improved posture, better overall strength, and power, decreased back pain—aren't a secret.

What Muscles Make Up Your BOOTY?

The muscles in your booty are the largest in the whole human body! The scientific term for the booty is the "gluteus maximus," however,  many people, commonly refer to them as the "glutes" for short.

Your glutes are reliable for keeping your body upright. In addition, the glutes also help to support you while you are sitting and when you get up off of a chair or from another seated position. Your glutes are activated when doing exercises such as squats and lunges.

So what does this all mean? Plainly stated, exercise combined with the correct nutrition plan can help you shape your booty! Yes; genetics are a factor. However,  it is important to understand that you cannot control your genetics., What you can do is manage your nutrition and how you exercise.


Are You Getting The Right Nutrition?

Before we go and give you a whole lot of exercises to work on at the gym, we need to make sure that we are fueling our bodies with the right foods, as nutrition is simply just as important.   

By not eating enough calories, you will not allow your body to build muscle. On the other hand, If you are consuming too many calories, you will gain fat and lose the shape of your booty.

Fruits and vegetables are excellent nutrition sources. Not only are fruits and vegetables lower in calories, but they are also high in micronutrients. If you are not getting enough vitamins, you are more prone to getting sick.

Protein helps you grow, repair and maintain muscle. It is important to be cautious and to not over eat these food groups. While chicken, milk, and beef can have real advantages in their high protein, these foods can also be very high in fat. Fat should not be disregarded entirely, as it keeps your testosterone levels higher, and certain amounts of fat are essential to the body. 15-30% of calories should come from fat. Also, a healthy dose of carbohydrates is crucial for providing the body with the energy and fuel it needs.

We believe, and medical studies confirm, that the real way to lose weight and keep it off is to keep a food diary that tracks all of the foods you eat. Gimmicky devices and fad diets just don't work.,We use a free website, and mobile app called  MyFitnessPal makes calorie counting and food tracking easy.

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5 Exercises That Will Help You Grow Your Booty!

If you want a glamours booty, incorporate these 5 exercises into your workout routine and you will be one step closer to having the booty you have always wanted. Make sure when doing any of these exercises that you concentrate on targeting your glutes rather than your quads


The back squat is the chief of all booty exercises. You needn’t pack the barbell with as much weight as possible, simple body weight can be extremely effective..  The key to building a beautiful booty is in utilizing the correct form.

First, place the barbell on your traps (we do not suggest using the Smith machine) and stand with your feet slightly over shoulder-width apart. Push your booty back as if you were sitting on a chair.

Utilizing your hips rather than your knees while pushing up, will activate your glutes, hamstrings, adductors, and lower back. Push up through your heels on the way up.

Glute Bridges

Glute Bridges are an excellent exercise if you're looking to build a firmer behind. Glute bridges can be a little uncomfortable in the gym, but the burn you will feel in your glutes will help you ignore any of these issues.

Sit on the floor with your heels on the floor and a  barbell over your hips. Place your upper back on a bench. Pushing through your feet, extend your hips upward as far as possible. Slowly lower your hips back down until your butt is on the ground. Increase the weight as necessary.


Correct Deadlift form starts with the weighted barbell on the floor. With a firm grip, pull the bar upwards until you’ve locked your hips and knees. Return the bar to the floor by first moving your hips back and then bending your knees until the bar is touching.

Make sure you keep your spine in a neutral position. Arching your spine during heavier Deadlifts can threaten for your back by compressing your spinal discs which can result in injuries such as a herniated disc.

Kettlebell Swings

Kettlebell swings are an amazingly versatile exercise. Kettlebell swings can help to improve your squat, deadlift, and hip thrusts quite quickly due to both end-range hip extension prowess superior and hip hinging coordination.

Your starting position should be a standing plank.  Imagine being in a front plank, but standing up.

The second position a hip hinge. Your knees should be soft, but not bent as they would be in a squat position.

Place a small foam roller behind you, if your butt touches the foam roller and if the kettlebell hit the foam roller while swinging you are squatting too much.


You are in control as to whether or not you exercise and how you choose to eat.

Overall body shape and metabolism can be affected by genetics. Fortunately, exercise can boost your metabolism and using applications like MyFitness Pal, can help you understand your caloric intake and your base metabolic rate. (you may want to explain what this is - BMR)

Just remember -  with the right food and exercise you can to can build the big booty.

Movement Food Vancouver Meal Prep


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Do you want to Burn Fat listening to "UPTOWN FUNK?

We at Movement Food have put together for you a complete workout to "UPTOWN FUNK" by Mark Ronson ft Bruno Mars. 

This workout is a great way to start the day but you can complete this workout at any given time of the day that you have a spare 4:32 and you are ready to do a killer fat burning workout!

1. 30 seconds Of High Knees                  

2. 30 Seconds Of Walking Lunges           

3. 10 Seconds Of Rest                           

4. 5 Burpees                                           

5. 30 Seconds Of Tricep Dips                 

6. 10 Seconds Of Rest                            

7. 20 Seconds Of Mountian Climbers

8. 20 Jumping Jacks

9. 10 Squats

10. 10 Seconds Of Rest

11. 30 Second Plank

12. 30 Seconds Of Plank Walk Up's

13. 10 Seconds Of Getting Funky

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5 Reasons Science Says Yoga Helps Weightlifting

Yoga has been demonstrated in studies to be equal to or surpass traditional exercise regimens in reducing stress, improving balance, diminishing fatigue, decreasing anxiety, lifting moods, improving sleep, and improving recovery.

Breath - The central dogma of yoga is to connect with your breath in the present moment. Novice and veteran lifters alike often struggle to time their breath optimally. A reduced supply of oxygen is directly correlated with reduced performance.

Body Awareness - Yoga brings great awareness to the body as well the breath. Through these strengthened neural connections, lifters will benefit greatly by being able to intuitively isolate muscle groups. Further, this heightened awareness will aid in preventing injury, as yogi’s are taught to maintain proper posture at all times.

Testosterone - The relaxing and stress reducing effects of Yoga proved time and time again can decrease levels of cortisol and result in increased levels of testosterone in males. Testosterone plays a key component in maintaining the anabolic (muscle building) state, and also is crucial in burning fat as well.

Motivation - As well as the hormonal system, experienced and consistent yogis demonstrate increased levels of antidepressant type neurotransmitters. These feel-good chemicals will help provide the motivation to get up, get out the door, and hit the gym!

Flexibility - Everyone sees (and to be honest, drools at) the photos of bendy yogis on social media. Most however, don’t make the correlation of how being stretchy also could improve their weightlifting. Higher flexibility means more range of motion, which allows you to hit more parts of your muscle groups, resulting in longer leaner muscle and more efficient lifts. Further, this increased strength in connective tissue will help reduce the likelihood of injury.

Author - Brad Vat 

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How Lifting Weights Will Help You Lose Weight.

Just because you don't have 21-inch arms doesn't mean you should be avoiding the weight room. Lifting weights helps with stress, body fat, heart disease, cancer and it's also the most effective way to get your dream body. Yet somehow women are still hesitant: Only about a fifth of females strength train two or more times a week.

Cardio only VS Cardio & weight training

Won't I lose more weight by doing just cardio? If you think cardio is the key to blasting belly fat, keep reading: When Penn State researchers put dieters into three groups—no exercise, aerobic exercise only, or aerobic exercise and weight training—they all lost around 20 pounds, but the lifters lost six more pounds of fat than those who didn't lift weights. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don't lift weights shows that, on average, 75 percent of their weight loss is from fat, while 25 percent is from muscle. Muscle loss may drop your scale weight, but it doesn't improve the look of your overall physique and you more likely to gain back the fat you lost. But, if you weight train while you diet, you'll protect that hard-earned muscle and burn more fat.

You Will Look Better In Your Clothes 

Research shows that between the ages of 30 and 50, you'll likely lose 10 percent of your body's total muscle. Studies show that you will replace the loss of muscle with fat. This will result in an increase of your waist size, because one pound of fat takes up 18 percent more space than one pound of muscle.

You'll Burn More Calories

Lifting weights speeds up your metabolism, which means that you will burn more calories doing your daily activities as opposed to not lifting weights. This is because after each weight lifting workout, your muscles need energy to repair their fibers. In fact, researchers found that when people did a total-body workout with just three big-muscle moves, their metabolisms were raised for 39 hours afterward. They also burned a greater percentage of calories from fat compared with those who didn't lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 159 to 231 calories. That's about what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.

Stress And Lifting

By lifting weights you'll stay cool under pressure. Scientists determined that the fittest people exhibited lower levels of stress hormones than those who were the least fit. Another study found that after a stressful situation, the blood pressure levels of people with the most muscle returned to normal faster than the levels of those with the least muscle.

You'll Be Happier

Researchers found that people who performed three weight workouts a week for six months significantly improved their scores on measures of anger and overall mood.

Grow Old With Stronger Bones

A 16-week study found that performing resistance increased hip bone density and elevated blood levels of osteocalcin- a making of bone growth- by 19 percent. This will decrease your likelihood of one day suffering a debilitating fracture.


Weights & Circuit Training

Don't think of cardio as only aerobic exercise. Studies have found that circuit training with weights can raise your heart rate by about 15 beats per minute higher than if you ran at 60 to 70 percent of your max heart rate. Circuit training with weights not only strengthens your muscles but also gives you similar benefits to those of aerobic exercise.

Reduce Your Risk Of A Heart Attack

Researchers at the University of Michigan found that people who did a total of three full body weight workouts a week for two months decreased their diastolic blood pressure. That reduces your risk of stroke by 40% and reduce the risk of a heart attack by 15 percent  

Lower Your Risk Of Major Disease

Studies from the University of South Carolina found that a total-body strength will lower your risk of death from cardiovascular disease and cancer. Other studies have found that having higher muscle mass during middle age is associated with "exceptional survival" defined as living to the age of 85 without developing a major disease. 

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What makes muscles grow?

The Science Behind Muscle Growth

The science behind muscle growth:

Posted by TED-Ed on Wednesday, February 17, 2016

Courtesy of TED-Ed


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PH3 by Layne Norton

Are you looking for a new workout program, a solid plan, some direction?

This 91 day, 3 phase program includes a complete approach covering all aspects of training.

Here is Layne summary of PH3;

"Squat, bench, and deadlift. The big three. The standard of strength. No one has been able to replace them, and you'll never outgrow them. Go big on the big three, and you will get big—period. Make consistent progress on the squat, bench, and dead, and you'll build the body you want: dense, muscular, and strong. This program will help you do it."




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