UPCOMING EVENTS

Premium PT Fitness & Bootcamp has some exciting events coming up at our studio!

Sunday, October 21st 2:00 – 4:00 pm – Free Mini Retreat hosted by The Oil Girls.

An afternoon of self-care, healing, meditation, massage, angel readings, tarot cards, free mini DIY take ways, essential oil infused teas & treats.  To reserve your spot please etransfer $10 to theoilgirls@strattco.com.  RSVP 905-235-6797

 

Wednesday, October 31st – Dress up for Your Workout!  It`s Halloween!  Show your spooky or quirky spirit and dress up for your Bootcamp class!  Best costume will be awarded a Premium PT Gift basket!

 

Saturday, December 1st – Christmas Potluck!  Get geared up for the holiday season with an hour of Bootcamp at 10:30 am followed by a lunch and mingle at 11:30 am.

 

See you there!

4 Benefits of Personal Training

A personal trainers goal is to help their clients set/achieve fitness goals effectively and without injury. Whether your goal is weight loss, sports conditioning, or to adopt a healthy active lifestyle, personal trainers can be a great advantage.

1. Overcoming plateaus. When you hit a plateau in your progress that can be very frustrating and difficult to overcome. Personal Trainers can help you understand why you’ve plateaued and can offer ways to overcome them.

2. Personalized workouts. Personal trainers design specific workout routines that are right for you. They factor in your capabilities, any limitations you might have (i.e. injuries), and what goals you would like to achieve.

3. Accountability. Personal trainers are very beneficial for holding you accountable for your workouts. If you’ve set an appointment with your trainer, you are more likely to go to the session, rather than trying to get yourself into the gym on your own.

4. Knowledge sharing. Personal trainers are experts in the field of fitness and have a vast knowledge of exercises and the body to help you reach your goals. They also can teach proper form and technique, preventing the risk of injury.

Creamy Avocado Dressing

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Ingredients

  • 1/2 – 1 avocado
  • 1/4 cup cilantro
  • 2 tbsp olive oil
  • 2-4 tbsp water
  • lime juice to taste (about 1 lime)
  • 1 medium garlic clove
  • sea salt to taste
  • red pepper flakes to taste

How to make it

In a blender or food processor combine ingredients for the dressing until smooth. Store in fridge for 5-7 days

Bicycle Crunches

The bicycle crunch is a fantastic core exercise working the upper, middle, lower abs.

Bicycles are a variation of the standard ab crunch, but you extend your legs into the air like you’re pedaling a bicycle.

This makes bicycle crunches a bit harder and tends to work the lower abs more, whereas keeping your legs straight work the middle abs.

5-minute Mediterranean Bowl

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Ingredients

Salad

  • 1 small cucumber, cubed
  • 1/2 cup cherry tomatoes, halved
  • small bunch of parsley, chopped
  • 1-2 spring onions, thinly chopped olive oil

For the bowl

  • 7-8 olives
  • 1/3 cup chickpeas, canned, rinsed & drained
  • 2 tbsp hummus
  • 1 tbsp tzatziki
  • 2-3 tbsp quinoa, cooked
  • black pepper, freshly ground

How to make it

Step 1
Wash the vegetables, chop them, place in a mixing bowl.

Step 2
Add olive oil, vinegar, and salt to taste.

Step 3
Assemble your bowl: Salad, rinsed and drained chickpeas, the olives, quinoa. In the middle/on top: 2 tbsp hummus and 1 tbsp tzatziki + freshly ground black pepper.

5 tips to keep your summer workout fresh

Having trouble staying motived with the warm weather here?

Here are 5 tips to keep your summer workout fresh

1. Plan. Set a schedule and stick to it. If you plan a consistent time to workout and add it to your calendar and set reminders the odds of you working out are much greater.

2. Grab a workout buddy. Have someone who can hold you accountable for your workouts and healthy eating choices.

3. Go outside and enjoy the warm weather. There are plenty of ways to stay active and enjoy the summer at the same time. Go for a bike ride, a swim, or even try a fun outdoor class.

4. Make June the new January. Reevaluate and recommit to the goals you set for yourself at the beginning of the year. Whether you’re starting fresh or just keeping up the good work, make the summer season part of the healthy lifestyle you want to build.

5. Don’t let summer takeover. Enjoy the BBQs, the pool parties, but don’t overindulge. It’s ok to have fun and cheat a little on your diet but don’t let summer take away all of your hard work!

4 Morning Habits to Start Adding to your Routine

1. Stop hitting the snooze button. Hitting the snooze button repeatedly might feel so good, getting that extra 10,  20, 30 minutes of sleep, but it is actually messing up your sleep quality. Breaking that habit is a sure way to kick that groggy feeling in the morning

2. Eat Breakfast. There are COUNTLESS benefits to eating breakfast, but most important, eating breakfast gives you energy and cognitive function for your productive day ahead

3. Stretch. Stretching first thing in the morning can be as good as your morning cup of coffee. It wakes up your muscles, allowing for full mobility and range which will help muscle function and develop good muscle structure.

4. Drink Water. Drinking 16oz of water with lemon first thing when you wake up kick starts your metabolism, hydrates you and helps flush the toxins out of your body.

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.