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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!

Prenatal and Postnatal Personal Training at Premium Personal Training in Newmarket

Prenatal and Postnatal Personal Training

Prenatal & Postnatal Personal Training

Stay in awesome shape during and after your pregnancy.  Many people are advised by their doctors to rest during pregnancy or stay off their feet and take it easy.  For most woman this is a scary thing to do as we all know that we will be gaining weight during the pregnancy.

A woman should only gain approximately 25-35 pounds during pregnancy. Many woman gain 60 plus pounds during pregnancy and this is for two reasons;

1) Not exercising during pregnancy

2) Over eating during pregnancy

We only need an additional 300 calories during pregnancy. Think about how easy it is to consume over 300 calories.

The problem with gaining all this unhealthy weight during pregnancy is, once the weight is on, it will be that much harder to lose it with a baby to take care of, limited time in the day and our hormones being off balance.

There are many different health benefits for mom and baby with staying fit during and after your pregnancy.

Benefits for MOM

– Increased Maternal Aerobic Fitness
– Reduced Body Fat and Weight Gain during pregnancy
– Helps facilitate Labour
– Helps prevent gestational diabetes
– Improves circulation
– Improves posture and muscular balance
– Improves core strength
– Prevent Diastasis Recti
– Assists with Postpartum Recovery

Fetal Benefits

– Fetal Heart rate response
– Reduces fetal stress during labour

Jenna's story at Premium Personal Training in NewmarketTrainers at Premium Personal Training specialize in Post & Prenatal Training.

Read Jenna’s Success story by clicking here >>>

Contact us today to set up a FREE consultation.

Let’s Make 2017 the Best Year Yet, and Reach Those Fitness Goals Once and for all!

Let’s Make 2017 the Best Year Yet, and Reach Those Fitness Goals Once and for all!

Have you been trying to reach your fitness goals without any success?

Do you give up when you are not seeing the results you want?

If you answered yes to any of these questions, then read on to learn about goal setting, the importance of consistency, as well as diet & exercise tips that will help you to be successful in reaching your 2017 fitness goals.

1. Write down your fitness goals: When writing down your fitness goals for 2017, the main thing to look at and understand is: WHY? Why are these your specific fitness goals? Do you want to feel and look better? Do you want more energy to play with your kids? Do you want to decrease your chances of getting sick? Having a why behind your fitness goals will help prevent you from giving up or missing sessions at the gym. Any time you want to give up, ask yourself: “Why did I start this?” Those emotional connections will help keep you on track.

2. Set a timeframe: Making a realistic timeframe is very important to your success. Set short-term and long-term goals so you can see the results as you go. For example: If a 100lb weight loss is my long-term goal, I will reach my goal within one year. My short-term goal is to lose 6-10 pounds every 6 weeks. Staying focused on achieving the short-term goals will help you towards the bigger picture.

3. Be consistent with your fitness regime and diet: Being inconsistent is one of the main reasons people are not successful in reaching their goals. Begin with 3 days a week in the gym and slowly increase to 4 days and 5 days in 6-8 week increments. Stick to your plan and make no excuses. This is a commitment you have made to yourself, and your health, so mark it on the calendar just like any other appointment.

4. Diet is 70%, Exercise is 30%: This means you MUST change your diet and make healthy food choices if you want to see results in the gym. Too often I see clients skipping breakfast, eating too many carbs, not eating enough protein and not eating enough throughout the day. Not eating slows down your metabolism and causes weight gain. Focus on eating nutritious foods at the right times.

5. Create a well-rounded workout: Make sure that your fitness program includes strength training, cardio, core strengthening and flexibility (stretching at the end of your work out). Many people only do cardio at the gym. Strength training is equally, if not more, important than doing cardio. This will increase your metabolism, strengthen your bones and muscles, help your body burn calories throughout the day, and will give your body a toned look.

6. Be patient: Results do not happen over night so stick to the plan and be patient. If you need help reaching your 2017 fitness goals or have any fitness-related health questions or concerns, contact me any time via email  premiumpt@outlook.com

Here’s to Health & Happiness in 2017, let’s make this year the best one yet!

Fitness Boot Camp in Newmarket at Premium Personal Training. Our Fitness Boot Camps program is a great place to start your journey to a healthier lifestyle.

Looking to start a fitness routine? A Fitness Boot Camp Program may be perfect for you!

Looking to start a fitness routine?

Not sure where to start or proper exercises to do?

Intimidated by bigger gyms?

Is Personal Training out of budget for you?

A Fitness Boot Camp Program may be perfect for you!!

Fitness Boot Camp at Premium Personal Training are run by a fully Certified Personal Trainer and are in small groups of only 8 people max. This is beneficial because you are basically getting Personal Training but with a group of people.

Click here to register and get more information about our fitness boot camps.

You will still learn proper form and technique of all the exercises. If you have any injuries or limitations, the trainer can still work with you and give you proper modifications to ensure you are still getting a good work out and are working the correct muscles.

The Boot Camps are for all fitness levels. We have anyone from beginners to advanced clients in the programs.

Benefits of Our Fitness Boot Camp

  • Meet other people in the program, making exercise a fun part of your day
  • Full body work outs using weights and cardio
  • Lots of circuit training which is great for fat burn & toning up that body
  • Tons of core training in the program to increase core strength and stability
  • One session is never the same. You will never get bored because you will always be learning new exercises and adding intensity to keep the body from plateauing
  • Diet plan is provided with the program
  • Guaranteed results: Weight loss, Tone up body, Build lean muscle, more energy, reduced body fat, stronger core, increased overall strength, learn proper form of exercises, increased confidence and self esteem, and get in the best shape of your life.

Click here to register and get more information about our fitness boot camps.

Contact Us Today about our Fitness Boot Camps

woman working out

Why Women Should Lift Weights

Does weight lifting make woman bulky? Why should all women do resistance training?

Today I want to talk about resistance training or weight lifting and why it is so important and beneficial to a woman’s health and physique.

When I am doing goal setting with my clients, many woman have fitness goals to lose weight, tone up, trim inches, increase strength, increase flexibility, or improve posture. They have tried the gym on their own multiple times with no success in reaching their goals, which is why they are now interested in Personal Training. Read more