Prenatal and Postnatal Personal Training at Premium Personal Training in Newmarket

Prenatal and Postnatal Personal Training

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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.

No Bake Protein Balls

No Bake Protein Balls

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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!!!

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!

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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!

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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

Is Sugar Good or Bad and Why?

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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.