How To Survive BBQ Season While Sticking To Your Fitness Regiment

How To Survive BBQ Season While Sticking To Your Fitness Regiment

How to Survive BBQ Season while Sticking To Your Regiment

By Amanda Robar, Premium PT & BootCamps

 

For most of us, summer becomes a difficult time to stay on track with our fitness goals. There are a lot of BBQs, pool parties, camping trips or family outings.

 

Many people even give up altogether over the summer and tell themselves, “I will start back up in September”. We see this all the time at our facility; clients wanting to downgrade their Personal Training Membership or pause their account over the summer.

 

Here are some helpful tips on how to stay on track over the summer so that you are not starting from square one again in September. Taking time off every summer only leads to a vicious cycle of losing and gaining weight. This can get very discouraging and can cause us to lose motivation altogether.

Remember that consistency is the key to staying on track!

 

Healthy Food Options: Make sure there are healthier options at gatherings, and if there aren’t, bring some food with you, such as chicken to throw on the BBQ instead of having hamburgers and hot dogs. You could also bring a healthy salad, or a veggie platter. Stick to your protein and veggies during the BBQ, and try to limit the amount of carbs.

 

Social Cocktails: Many of us like to have drinks at social events. A few good options for alcoholic beverages, with fewer calories, sugar and carbs, are: vodka with soda water and lime, or a small amount of wine and with a carbonated, flavoured water. These options keep the calories and sugar-intake low and wont make you feel deprived. Try to avoid the sugary coolers, beer, and sugary juice mixes.

 

Keep Exercising: We all need exercise in our lives for its many health benefits. Summer should be the best time to stay on track with exercise. We have longer days with more sunlight, and beautiful weather which means you can exercise outdoors. There are so many options to choose from: biking, hiking, walking, jogging, swimming, skipping, and even doing body weight exercises outdoors such as lunges, squats, push ups, sit ups, planks, and more.

 

Join a group BootCamp: Joining a local BootCamp is one of the most affordable and effective ways to reach your fitness goals in a group atmosphere. You will have the direction and workout from a Certified Personal Trainer, a diet plan and the coaching you may need along the way, and you can meet other like-minded individuals.

 

Most importantly, Don’t Stop: Keep moving forward toward your goals and don’t let the summer season hold you back from becoming the best version of you. Once summer is over, you will be happy that you are not starting from square one!

 

For more information, please contact us at (905) 392-0708 

 

Try Out Amanda Fat Burning, Body Sculpting, Full Body Work Out.

You can do this work out anywhere you like using your own body weight.

Complete each exercise in a row with no breaks. After each full circuit (10 exercises) Take a 30 second-1 Minute rest.

1) Air Squats

2) Push ups

3) Alternating lunges

4) High plank opposite shoulder taps

5) Jump squats

6) Tricep dips or push ups

7) Mountain Climbers

8) Plank

9) Burpee

10) Leg Lifts or Reverse Crunches

11) Bonus exercise if you have the space- Sprint for 30 seconds as fast as you can before taking your rest.

Try to complete this 3 times per week to stay in shape over the summer and keep up with your fitness regiment.

Remember to do a full body stretch after completing the work out while your muscles are still warm.

If you have any questions regarding these exercises or how to stay fit over the summer, feel free to fill out one of our contact forms or contact us at (905) 392-0708.

Have a wonderful and healthy summer!

Is Sugar Good or Bad and Why?

Want to know is sugar good or bad and why? We will explain why you should stay away from sugar or sugary foods when trying to reach your fitness goals.

Sugar has no benefit to our health and it is very counterproductive if we are consuming sugary foods or food products while trying to lose weight or build lean muscle mass.

Sugar is actually very addictive to many people. It has been said that sugar actually releases the same endorphins from the brain as a shot of morphine does. Does that not sound scary to you??

When we consume a diet full or starches, carbohydrates, or sugars, our blood sugar is consistently spiking and dropping back down. This causes long-term health risks.

Some of these health risks are

1) Weight gain

2) Contributor to disease such as diabetes

3) Elevated blood pressure

There are many different types of sugar that are hidden in food products and most people wouldn’t recognize them as sugar.

Some of those sugars are: glucose, fructose, dextrose, galactose, sucrose, maltose and lactose.

Carbohydrates are also considered sugar which is why you should always stick to slow releasing carbohydrates as opposed to fast acting carbohydrates.

Slow releasing carbs: Non starchy vegetables, low in sugar fruits (stay away from the tropical fruits), sweet potatos, oatmeal, steel cut oats, and quinoa, and nuts or nut butters.

Fast acting carbs: White rice, White bread, White pasta, white potato, cereal, liquid drinks or juices, and higher in sugar fruits (tropical fruits)

Always try to stick to slow releasing carbs to prevent insulin spikes throughout the day. Fast acing carb is great to have post work out or if you are trying to bulk up/gain weight.

Fruit is also sugar and we still have to be careful how much fruit we eat throughout the day. Many people load up on fruit believing it is healthy for them and will help them lose weight when the reality is, it can actually do the opposite.

Always stick to fruits lower on the glycemic index. Try to eat them earlier in the day. Fruit is still a carbohydrate and is still full of sugar. The only benefit to them is the vitamins inside the fruit which we can get from other sources as well.

Below this article is a detailed fruit chart with the carbs and sugar content in some fruits you may be consuming.

You should try sticking to a diet high in protein, healthy fats, and low in slow releasing carbs.

A detailed fruit chart with the carbs and sugar content in some fruits you may be consuming.

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Have you ever heard the saying, “Muscle weighs more than fat?” Perhaps at some point in your life you were working your butt off in the gym in an attempt to lose weight. During this time, you hopped onto the scale weekly, sometimes even daily. Some days were better than others. Sometimes the numbers on the scale decreased, but to your dismay, this wasn’t always the case. Some weigh-ins showed that the scale read higher than your starting weight. Other days the scale wouldn’t budge. Read more

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Benefits of drinking water

  1. Increases Energy & Relieves Fatigue – Since your brain is mostly water, drinking it helps you think, focus and concentrate better and be more alert. As an added bonus, your energy levels are also boosted!
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Stay In Shape For The Holidays!

Did you know the average weight gain during the holidays is 5 pounds or more?

People work so hard throughout the year trying to keep that nasty weight off by eating healthy and exercising so why stop it all over the Christmas holiday season???

People naturally have a tendency to start eating and drinking way more then they would on any other time of the year. Between the drinking, the extra calories, the poor food choices, the different social events ect., the end result never ends good. Read more