New Year. New Goals!

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As we start off our new year, many of us have new goals or things that we would like to focus on.

Some may have goals to exercise more, become active, lose weight, get in shape, increase endurance or stamina, increase muscle mass, feel better, increase confidence, drink more water, get outside more, learn a new task, start reading more, start walking more, increase flexibility/mobility, decrease stress or anxiety, get more sleep, work on mental health, meet more friends.

Goals can be anything, not just exercise or fitness related. There are many other ways to increase our health mentally, physically, socially, and emotionally.

Ways to Make Goals and Keep Them.

  1. Write your goals down.
  2. Put your written goals places that you see them often as a reminder.
  3. Make a vision board of your goals or what you want to achieve and how you will feel once you reach your goals.
  4. Write a timeline and include key milestones. This will make you work harder at achieving them knowing you set a timeline along the way. You can also celebrate or treat yourself when you reach various milestones along your timeline.
  5. Find an accountability partner, friend, or coach.
  6. If need be, and depending on your goals, hire a professional within that field to help you.
  7. Take action towards your goals. A little bit each day can go along way!
  8. Celebrate your accomplishments.
  9. Don’t just look at the negative. If you are not where you should be or you’re a bit behind from reaching your goals by your timeline, readjust your timeline and keep moving forward.
  10. Goals and timelines can be adjusted if you feel its necessary.
  11. Remember – the only way to fail is to give up.
  12. Be positive and repeat “Yes I can” or “You got this” when things feel tough.
  13. Don’t Give up!!

These tools and strategies can be very helpful when you are feeling unmotivated, or if don’t know how you will reach your goals and need some guidance.

At Premium Personal Training, we help our clients with goal setting and setting realistic timelines for them to successfully achieve their health and fitness goals, during a complimentary consultation.

Feel free to email us at amanda@premiumpt.net to set up your complimentary consultation with one of our Certified Personal Trainers.

Gingerbread Smoothie Recipe

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‘Tis the season for yummy treats!

Holiday treats and food can be healthy and also easy to make, like this Gingerbread smoothie.

Gingerbread Smoothie Recipe

Ingredients:

  • 700 ml Almond Milk
  • 1 banana (frozen is best)
  • 1 tbsp honey
  • 1 tsp vanilla extract
  • ¼ tsp grated nutmeg
  • ½ tsp ground ginger
  • ½ tsp ground cinnamon
  • ⅛ tsp ground cloves

Instructions: 

  • Blend all ingredients until smooth.

Enjoy this festive healthy smoothie, and the holiday season!

Side Planks

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Side planks work your obliques, which are the muscles that help you rotate and bend your trunk. Obliques also play a role in helping protect your spine.

How to do a Side Plank Properly

  1. Place your elbow or palm under your shoulder.
  2. Stack your feet or place one foot in front of another.
  3. Lift your hips towards the ceiling.
  4. Hold this position for as long as you can.
  5. Remember to breathe.

Premium Personal Training – Your Newmarket & East Gwillimbury Personal Trainers

Looking for more motivation and support to help you achieve your personal fitness goals? Contact Premium Personal Training today to set up your complimentary consultation and learn from one of our Certified Personal Trainers.

Bacon Wrapped Smoky Chicken Thighs Recipe

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Life is all about balance, which is why from time to time we need a little indulgence in our eating!

If you love bacon, here is a delicious recipe to try out.

Bacon Wrapped Smoky Chicken Thighs Recipe:

Ingredients:

  • 4 boneless, Skinless chicken thighs
  • 4-8 slices of bacon
  • Smoky spice blend (see recipe below)

Instructions:

  • Preheat oven to 375 F.
  • Prepare smoky spice blend (see recipe below).
  • Sprinkle each chicken thigh with 1 tsp smoky spice blend.
  • Wrap each thigh with 1-2 strips of bacon.
  • Sprinkle bacon wrapped chicken with smoky spice blend.
  • Bake for approximately 40 minutes, or until internal temperature of chicken is 165 F.

Smoky Spice Blend Recipe: Mix these spices together.

  • 1 tablespoon chipotle powder
  • 1 tablespoon smoked paprika
  • 1 tablespoon onion powder
  • ½ tablespoon cinnamon
  • 1 tablespoon sea or Himalayan salt
  • 1 teaspoon black pepper

Happy eating!

Why Lift Weights?

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Lifting weights is an essential part of living a healthy and active lifestyle. As we age, we lose bone density, muscle mass and mobility. Lifting weights prevents all of this from happening.

A good balance of resistance training combined with cardiovascular training, mobility work & stretching is important. Aside from adding healthy years to our muscles and bones, weightlifting offers so many health benefits such as increasing your metabolism to help you burn more calories throughout the day – which aids in weight loss or maintaining a healthy body composition.

Overall, strength training will improve your overall quality of life and release happy, healthy endorphins that will make you feel great.

Benefits of Weightlifting:

  1. Boosts metabolism
  2. Improves sleep
  3. Increases strength
  4. Improves brain health
  5. Improves your cardiovascular performance
  6. Improves heart health
  7. Lowers blood pressure
  8. Reduces body fat
  9. Improves posture
  10. Reduces the risk of injuries from daily tasks, chores, or work
  11. Body burns more calories though out the day
  12. Improves confidence
  13. Improves mood
  14. Leaner appearance
  15. Manage chronic conditions/pain
  16. Healthier and stronger bones
  17. Reduces depression, and anxiety
  18. Live a happier, healthier, and longer life

Learn How to Lift Weights Safely & Properly.

It is important to make sure you are lifting with good form and technique and that you are lifting the correct weight based on your current strength. Once you have the correct form down with the weight you can lift, you will progress and increase your strength from there.

Premium Personal Training – Your Newmarket & East Gwillimbury Personal Trainers!

Not sure how to lift weights or where to begin? Contact Premium Personal Training today to set up your complimentary consultation and learn from one of our Certified Personal Trainers.

Training and Eating Foods That Support Your Hormone Cycle

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All woman have different length cycles. While most woman have a 28-day cycle, some are shorter, and some can go as long as 30 days or more.

It is important to know the different hormone changes throughout your cycle because your hormones do not stay consistent throughout the month. This constant change in hormones is important to know because you will feel emotionally and physically throughout the month as your hormones rise and fall. Knowing the effects that each hormone has on your mood, motivation, energy, sleep, and appetite can be life changing.

Day 1-10 of your menstrual cycle

Your major sex hormones, which are estrogen, testosterone, and progesterone, are at their lowest level. This is also known as the powerhouse phase. At this time of your cycle, it is best to do intense workouts like heavy lifting, HIIT workouts, etc.

The best foods to eat during this phase are Healthy fats and proteins with lower carbohydrates. Foods that support estrogen during this phase of your menstrual cycle:

  • Olive oil
  • Flaxseed oil
  • Avocado
  • Lima beans, kidney beans, pinto beans, and mung beans
  • Sesame oil
  • Carob
  • Black-eyed peas
  • Lentils
  • Nuts – Brazil nuts, almonds, cashews, pine nuts, and walnuts
  • Seeds – Pumpkin seeds and sesame seeds
  • Peas
  • Soy beans
  • Chickpeas
  • Sprouts
  • Cabbage
  • Spinach
  • Onion
  • Garlic
  • Cranberries
  • Strawberries
  • Broccoli
  • Blueberries
  • Cauliflower
  • Healthy Protein (muscle building foods) like chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds

Day 11-15 of your cycle

These days are known as your ovulation period of your cycle. This 5-day period is when your estrogen and testosterone start to build and increase. During your ovulation phase, you may feel more motivated and a surge in energy making it a good time to get hard, intense workouts in such as heavy weightlifting, HIIT training or any other intense workouts that you enjoy.

Foods that are best to consume when estrogen and testosterone levels are at their peak are listed above but also include:

  • Cruciferous vegetables such as broccoli, brussels sprouts, and cauliflower
  • Green Leafy vegetables
  • Bitter lettuces
  • Sesame and flaxseeds
  • Blueberries & raspberries
  • Boysenberries
  • Green apples
  • Green tea,
  • Dandelion or dandelion tea
  • Fermented foods such as kimchi, yogurt, sauerkraut, or kombucha
  • Fish such as salmon
  • Spices such as turmeric, saffron, cumin and dill.
  • Healthy Protein (muscle building foods) Chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds

Day 16-18 of your cycle

During these days you may feel similar as you did during the first week of your cycle, with one major exception – instead of your body preparing to make estrogen, your body is ramping up to make progesterone. This is also known as your power house phase. Meaning you can continue your intense workouts.

During this phase you want to stick to healthy proteins and healthy fats with lower carbohydrates, following the same guidelines as day 1-10 of your cycle.

Day 19 – Day you start to bleed (Day 25-30) of your cycle

This is when your body produces progesterone. The hormone that calms and relaxes you. This is when your body needs more rest. It is also known as your nurture phase. You want to stick to lower intensity workouts during this time. Lighter resistance training, nature walks, yoga, meditation, stretching, etc.

Now is the time to eat progesterone supporting foods include healthy proteins and healthy carbohydrates such as:

  • Potatoes – red, russet, gold, Yukon, and purple
  • Sweet potato and yam varieties
  • Squash
  • Lentils
  • Black beans
  • Wild rice and brown rice,
  • Blueberries, raspberries, and boysenberries
  • Tropical fruits such as bananas, mangoes, and papaya
  • Lemons, limes, grapefruit, and oranges
  • Healthy Protein (muscle building foods) like chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds

Training & Eating Foods That Support Your Hormone Cycle is Beneficial

Training and following proper nutrition based on your cycle can offer many health benefits such as more energy, reduced bloating, healthy weight loss and toning, and less menstrual symptoms as your hormones change throughout the month. You may notice you are reaching your health and fitness goals faster following this system based on your specific hormone cycle.

Looking for support to achieve your fitness goals? Contact our passionate and expert Newmarket personal trainers at Premium Personal Training. We’d love to help you achieve your goals!

Dairy Free, Gluten Free Ranch Dressing Recipe

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Looking for a delicious take on ranch dressing that is dairy free and gluten free?

We have a recipe for you try!

Ingredients:

  • 1 cup mayonnaise
  • ½ cup plain coconut yogurt
  • 2 tsp lemon juice
  • 2 tsp parsley
  • 1 tsp dried dill
  • 1 tsp dried chives
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ½ tsp sea or Himalayan salt
  • ¼ tsp black pepper

Instructions:  

  • Combine all ingredients in a bowl.
  • Mix well.
  • Refrigerate for 1 hour before serving.

This dip/dressing goes good with everything. Our Newmarket personal training team likes to pour it on salads as a delicious dressing, dip their vegetables in it, and even use it as a sauce for meat.

Enjoy!

*Important Studio Changes to Cancellation Policies for Bootcamps!*

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WORKOUT

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Christmas Kettlebell Swings
We’ve said it before and we are saying it again!  A kettlebell swing is a great full-body exercise, working your core, shoulders, quads, hamstrings, glutes, and back. Kettlebell swings are a hinge, not a squat movement using the power from your hips. 

HEALTHY HOLIDAY RECIPE

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KETO SUGAR COOKIES – LOW CARB / SUGAR-FREE

Helpful hints:
1. MEASURE YOUR INGREDIENTS CORRECTLY
Follow the recipe for the correct amount for each ingredient. To measure flour correctly, use the spoon and sweep method for flour or use a food scale for even more accurate results.
2. SIFT YOUR FLOUR
Sifting your almond flour and coconut flour will help give a lighter and flaky cookie that will totally melt in your mouth and helps if you want to make the best keto sugar cookies.
3. CHILL THE DOUGH
If you want to ensure that you end up with no spread sugar cookies, refrigerating the dough prior to baking helps the dough to become stiffer and hold up.

INGREDIENTS:

  • 1 3/4 cups superfine blanched almond flour, measured correctly (spoon & sweep) plus more as needed
  • 1/4 cup coconut flour, measured correctly (spoon & sweep)
  • 2/3 cup powdered monk fruit sweetener
  • 1/4 teaspoon fine sea salt
  • 1/2 cup unsalted butter, cut into 1/2-inch pieces – softened
  • 2 tablespoons cream cheese softened
  • 2 teaspoons pure vanilla extract
  • 1/4 teaspoon pure almond extract

Keto Icing (optional)

  • 1/2 cup confectioner’s monk fruit sweetener (Swerve or erythritol)
  • 1 1/2 tablespoons heavy cream or coconut cream
  • water or lemon juice, as needed to desired consistency

INSTRUCTIONS:

  1. In a stand mixer fitted with the paddle attachment turned to low speed, mix the almond flour, coconut flour, sweetener, and salt together until combined.
  2. Turn the mixer to medium, then add the butter, 1 cube at a time, and mix until the dough looks crumbly and slightly wet about 2 minutes.
  3. Add the cream cheese, vanilla and almond extract and beat for another 30-60 seconds until the dough just begins to form large clumps, scraping down the sides of the bowl as needed.
  4. Gather dough with hands and knead just until it sticks together (add 1 tablespoon of almond flour at a time as needed if dough seems too wet). Shape into a disc and wrap in plastic. Chill in the refrigerator for at least 35 minutes (or up to 2 days).
  5. Line two large baking sheets with parchment paper. Set aside. When ready to roll, remove and unwrap dough disc from the fridge.
  6. Place a large piece of parchment paper on a flat surface. Place dough in the center. Place another large parchment paper on top of the dough and using your rolling pin, roll into 1/4-inch thickness (1/8 inch for thinner cookies). Place the cookie dough sheet in the freezer for 10 minutes.
  7. Remove the cookie dough sheet from the freezer and remove the top parchment paper. Cut into shapes with cutters of your choice. Place cut cookies on lined baking sheets, about 1 inch apart then place in the freezer again for 10 minutes (to prevent spreading). Repeat with any scraps.
  8. Preheat oven to 325° F.
  9. Bake cookies, one sheet at a time, on the middle rack for 13-17 minutes, rotating the pan halfway, or until edges are light golden brown (do not overbake).
  10. Allow cookies to cool on baking sheet for 15 minutes then transfer to a cooling rack until cool. (cookies will continue to bake & harden)
  11. Frost or decorate cookies as desired.

For Keto Frosting (optional)

  1. In a medium bowl, combine the powdered sweetener with coconut cream until smooth. Add water or lemon juice as needed to desired consistency.