Enjoy these healthy No bake- Protein Balls
- 1 cup oatmeal
- 1/2 cup natural nut butter
- 1/3 cup honey or agave
- 1/2 cup flaxseed (optional)
- 1 scoop chocolate protein powder
Combine all ingredients together. Roll into ball. Chill in the fridge. Enjoy!!!
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 firstname.lastname@example.org
Here’s to Health & Happiness in 2017, let’s make this year the best one yet!
I am a tall and curvy girl that has always been active but has also always struggled with a few extra pounds. I have tried a couple of fitness programs and boot camps in the past and usually saw the very minimal 5lb lose, got my hopes up but then was stuck in weight lose limbo. I would lose interest and then I would start making excuses and that would be the end of that.
The day I found out I was pregnant was the happiest day of my life. The first thought in my head was of course “yay!! baby!!” and then I thought I finally have an excuse to sit and lounge around and eat whatever wanted to because I was pregnant. No one would dare say anything about gaining weight to an emotional mom to be. Days went by and I talked to more and more moms and the most common thing I heard about was the amount of weight they gained and how they could never get that mommy weight off no matter what they did. The more I thought about it, the more unhappy I felt about the inevitable weight gain. I thought to myself if I was already unhappy with the extra 20lbs i had to lose now, how would I feel giving birth and having an extra 20-60lbs to lose on top of that. I told my fiance my thoughts and he just wanted me to be happy and just like it was meant to be, he mentioned that a girl he went to school with had just opened her new gym and was certified in pre and post natal fitness programs.
I talked with my doctor about working out during my pregnancy and she was a little hesitant but I had done some research about being active during pregnancy and found only positive results if done safely. I was eight weeks pregnant when I made an appointment to meet with Amanda and have a consult. Amanda was very thorough and really knew what she was talking about. she went over specific things about working out during pregnancy, it didn’t just feel like a generic “get to know you and your fitness goals” talk. She was very friendly and really seemed like she loved being a personal trainer. I felt welcomed into her studio and could already tell that we wouldn’t just have a regular trainer/trainee relationship. I felt comfortable and knew that I would finally enjoy working out and would feel good about what I was doing for myself and my baby.
The initial baseline workout was tough, I had never felt this bad of a burn from just doing some lunges, squats, push-ups and sit-ups but I wasn’t going to give up this time. I was committed to staying active and healthy during my pregnancy. I knew that my baby and I would reap the benefits of this momentary pain.
I started seeing Amanda twice a week, and felt the best I had felt in a very long time, even being pregnant. I breezed through my first trimester with no morning sickness or any other usual symptoms. I felt energetic and always looked forward to my workouts with Amanda. All my workouts were mainly consisted of body weight exercises that really targeted my legs and upper body, because I was pregnant I couldn’t do many of the traditional core workouts but that didn’t stop Amanda from making me do a lot of planks!
By the end of pregnancy i had only gained 10lbs, i was ecstatic because I felt such a difference in my body. I could see definition and tone in my legs and arms. I was so happy with the results. During my times with Amanda she would also remind me about my breathing and how to use it to push through the pain of an exercise and that piece of advise stuck with me through my labor and delivery. I felt great right after the birth of my daughter and I can definitely say Amanda had a huge part in that. And the icing on the cake was that I had actually lost 30lbs, (the 10 that I had gained during my pregnancy and 20 of my pre pregnancy weight).
Two months after my daughter was born I was back at Amanda’s working out. I didn’t make any excuses, my daughter would have to come with me for the hour most times but Amanda and her new employee Jess loved getting to see her. They made it easy to transition back into working out. I have nothing but good things to say about premium personal training. Amanda made my pre and post natal body feel great. I have never had such great results in any fitness program that I have done. She really knows what she’s doing and you can tell she loves what she does and the feeling she gets when she has such a positive impact on peoples lives.
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.
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.
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.
At Premium Personal Training we love a good success story. While we love to give nutrition advice and overall health tips, a client success story is our favourite form of motivation. This story is about Aziza – a client dedicated to changing her life and her transformation was remarkable! Aziza never waivered in her ultimate goal of a healthier lifestyle and here is her story.
“After having spent the last 3 months in personal training, box jumping, throwing 25lb balls in the air and planking until I was a wobbly board, I can honestly say that i’ve come out a better me then going in.
I’ve always hated exercise; gym classes in school I would go to the bathroom to change, then idly watch and faintly participate as others flew and speed past me. I wanted to join, but my body said no. or so I thought. Since committing to premium personal training, I began to start liking, then started loving exercising! At first, I wanted to throw in the towel and be done with “exercise and healthy living”. “How do people do this? WHY would people do this to themselves?!” I asked frequently within the first weeks, but as I went along, I kept the notion of persistence and not giving up. I knew that the key to results and a better you is to keep going, and not to give up if I don’t see results within a week. Persistence and time. A patient go-geter if you will is the key to results.
So I started pushing myself more and more and so did Amanda Robar as the exercises got harder and harder. It can’t get much worse then what your experiencing, because if you’re giving it your all, just keep up that pace. If you can last 10 seconds, what’s another 10 seconds, right? Rinse and repeat. It’s an hour out of your life that will change the rest of your life. Scientifically, exercising releases endorphins and adrenaline that stimulate your brain to feel joy and happiness. After working out, I would feel great and throughout the months, I became less stressed and less anxious, which in turn would lessen my feeling for “cravings” that I would feel when upset or distressed. The added diet plan also greatly helped in my appetite and eating habits. I had no idea what I should be eating, other then what I’ve heard “eat healthy!”. Yes. But what does that mean? How often? How much? What kinds of nutrition? Carbs, protein, sugar, fats? What do I do with them all and when!?. The diet plan provided gave me all of these answers, and to my surprise, helped me in losing the weight/inches whilst keeping me full and satisfied in my meals and food choices.
Before any exercise, I started out at 160lbs. When starting personal training, I was 155lbs (I had fluctuated between these two weights for years). By the end of three months, I had gone down to 146lbs, but that’s not why I was excited. I had also lost 6inches around my waist and 3inches around my hips. I lost fat and gained muscle in the process. I felt like a glass of liquid with one consistent volume, but a different drink inside. Imagine starting out with milk; someone drinks the milk with a straw, slowly draining the milk while simultaneously adding orange juice. The volume displaced would be replaced, but with a different item. This is the weirdest and best way I could describe the loss of fat with the replacement of muscle. The scale didn’t say much, but the change was very noticeable.
Now, I go to the gym regularly, eat healthy and properly, and am continuing with the great habits that were started with personal training, and am feeling great! I couldn’t be happier with my results or with my trainer Amanda Robar!”
Contact us today and become our next success story!