How to Outsmart Your Metabolism – Diet that Actually Works

Carb cycling has been scientifically proven to be one of the best and easiest weight loss strategies. I have helped thousands of my clients to achieve fantastic results with my own version of this protocol and here is why you should try it.

Have you been trying to create healthy eating habits for a while, but instead find yourself falling off the wagon every time? You’re not alone. This happens to most people and is called yo-yo dieting.

Last week I talked about my detox plan and how it can help you to significantly curb your cravings in just one week. If you haven’t read it, definitely check it out and download the plan for free. Most of my clients start their fitness journeys with it and it is an integral part of their success.

Today, I would like to talk about what happens AFTER the 7 days on the detox. Surely, anyone can stick to a diet plan for a week, however strict it is. But how about making eating healthy food a part of your daily routine?

How about eating the foods you love, while keeping your waistline slim (chocolate banana ice cream anyone?). Or how about being able to go out on a girls night out, drink wine and still lose weight?

It may sound like I am over-selling it, but bear with me. After all, I have perfected these plans for years and they are the foundation of my clients’ transformations.

Carb Cycling – The Only Protocol That Burns Fat, While Preserving Lean Muscle

I want to say it right off the bat – I did not invent carb cycling. This protocol has been around for a long time and I am completely aware that this is not a revolutionary breakthrough.

What I did do was research it throroughly and used it many times to get ready for photoshoots and fitness competitions. Over the years of following this protocol with great success, I kept modifying it to make it better every time. I kept changing it, recording it and working on it, until I had a final version that I could share with my clients.

Carb cycling protocol is very simple, you eat more carbs on some days and less carbs on the others. That’s it! There is really not much to it (well, almost). Despite how simple it is, following a carb cycling diet plan offers some amazing benefits:

1. Burns fat AND helps your build lean muscle: carbs are the primary fuel for our bodies. Your body turns them into glycogen that is stored in the muscles is burnt for energy. Carbs also spike your insulin levels, which helps you build muscle but also can make you gain fat. Eating them in excess may contribute to the expansion of your waistline. Lack of carbs will make your body turn to other sources, like stored body fat, to extract energy. The problem is that when you eat less carbs than you should for a long period will slow down metabolism. Slow metabolism can lead to weight gain, but it can be sped up by eating carbs. See where I’m going with this? By alternating the amounts of carbs every day, you keep your body guessing and build lean muscle while burning fat!
2. It is the easiest way to diet: most diet protocols put you in a catabolic state (when you burn body tissues, like fat, for energy). This is achieved by restricting either carbs, overall calories, or both. While this sounds like a great idea – it’s not. Staying in a catabolic state for too long will make your body go into an ’emergency mode’. In this ’emergency mode’ your brain thinks that you are lacking food and signals the organs to produce less energy. As a result, you get weaker, burn LESS calories during the workouts and get hit with cravings. Neither of these is great if you want to make eating healthy a habit. Carb cycling puts you in short catabolic periods and takes you out of them quickly, before you go into ’emergency mode’. You have more energy, you burn more calories and keep the cravings at bay.

The Body Beautiful Method – The Ultimate Carb Cycling

Most diets promise you the world, but inherently come with two main drawbacks. They are tough to follow and are inflexible.

Even with such amazing tools as the Body Beautiful mobile app I understand that most women won’t count the calories they eat. Even though the app makes it super easy, they just don’t have the time to do it.

Another issue is that these protocols dictate a set list of foods for you to eat. What if you don’t like broccoli? Oh well, you have to pinch your nose and crunch on it every day now.

How is it possible to stick to eating healthy, when you hate what you eat?

I developed the Body Beautiful carb cycling method to solve these two problems.

First, the Body Beautiful carb cycling method is easy to follow – you don’t need to count calories. You don’t need to figure out the portions, they have already been figured out for you. Just walk to the store and grab whatever is on the list. Easy.

Second, it’s flexible – you can pick the foods you like and omit those that you don’t. You have a large list of foods to choose from and you are not locked into eating food that tastes awful.

You Are ENCOURAGED to Have Cheat Meals.

Even though I call my carb cycling method a diet (The Lil’ Black Dress Diet to be exact), it can hardly be qualified to be one. I really call it the D-word because it is the first thing that people look for when they try to lose weight. When I work with my clients I want them to have an easy-to-follow way of eating that they can stick to indefinitely.

To me, a diet is associated with restricting yourself from eating certain foods for a long (and painful) period of time. It has a start date and an end date.

Say you make a commitment to follow a certain diet plan for 90 days. What happens after those 90 days? I’m sorry, but staying fit means that you make healthy eating a part of your life. Fitness doesn’t have an end date, it is a lifestyle.

So the last thing I wish upon anyone is to stick to a lifestyle that you don’t enjoy. For that reason, everyone of my clients gets a cheat meal!

A. Cheat. Meal.

Not a cheat day, or a cheat weekend. Just one cheat meal a week to start. A strategically planned cheat meal:

• Gives you a mental break from eating healthy food all the time. (It also helps you keep your friends from stopping to invite you go out with them).
• Prevents your body from going into the ’emergency mode’.
• Keeps you enjoying the foods (and drinks) you love!

After some time, your body will adapt to the new routine and will be able to handle two and even three cheat meals per week!

Here is the thing about me – I absolutely LOVE wine. I think it’s a beverage that was invented just for me and I usually have it 2-3 times a week. It has absolutely no impact on my figure!

Eating Healthy and Staying Fit Is a Pleasure

A healthy lifestyle is meant to make you happy. It is meant to improve your health, your strength and stamina and teach you how to treat your body with respect. It definitely shouldn’t be a chore.

So if you are ready to start eating a healthy diet, have more energy and have a fit body – download your copy of Lil’ Black Dress Diet to get started.

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source https://www.buildmybodybeautiful.com/outsmart-metabolism-diet-actually-works/

Weight Loss Cleanse That Works – Crush Your Cravings In 7 Days

I start most of my clients with the Body Beautiful 7 Day Detox. It’s basically a week-long nutritional guide that aims to “train” your body to burn fat for energy. During this weight loss cleanse, it’s not uncommon for my girls to lose up to 1.5 pounds a day and 10 pounds that same week. Here is WHY it works:

Your health depends on three things: how much you move, how much you rest and what you eat. When I meet a new client, I refer to it as a tripod; if one of these three things isn’t intact within your fitness routine, the whole thing crumbles.

I am sure you have heard that many times, so I don’t want to be a captain obvious here. Instead, I will answer the three questions that are on the tip of the tongue of most women. Here it goes:

How do I transition to eating healthy, without experiencing cravings and my food not tasting like cardboard?

How do I stop myself from yo-yo dieting?

And

How do I feel confident in my own skin and love my body, without sacrificing my social life?

The short answer is that it’s completely possible to eat clean and enjoy life. It is possible to feel healthy, have more energy, not experience any stomach discomfort and maintain a healthy weight throughout the year. All that while not eating bland foods and counting your calories.

As you know, doing anything for a certain amount of time frequently will result in forming a habit. Eating especially correlates with this principle, because you have to do it multiple times a day. So if you eat healthy – then you will continue doing it, without even thinking twice. If you don’t, then things won’t change, until you break the habit.

And this is exactly what my detox is all about. It is a way to change your eating habits in just one week. The transition is not an easy one and you will need to put in some work to get there first. You will need to come prepared both mentally and logistically.

Before you start thinking that I am talking about some revolutionary and complicated protocol – don’t worry. All I am talking about here is a mere seven-day weight loss cleanse. It has very simple rules and with some preparation beforehand, none of my clients ever found it complicated.

The effects of this weight loss cleanse are going to blow your mind!

This weight loss cleanse is the beginning of every fitness journey for most of my clients. Every single Body Beautiful transformation started with my girls using this detox to kickstart their weight loss.

Each of my clients’ transformations starts with Body Beautiful 7 Day Detox. SEE MORE TRANSFORMATIONS

This plan will transition you to eating healthy food by crushing your cravings in just one week. Don’t kid yourself, It’s very unlikely that you will achieve all your goals in just one week. After this initial week you should have a solid plan of action in terms of nutrition.

I definitely got you covered there too if you need one, just pick a plan to follow from my weight loss diet library. Or if you need a more in-depth and customized approach, schedule an appointment with my dietitian, Alysha, she is a master of integrating healthy eating into your lifestyle seamlessly and pain-free.

This weight loss cleanse will also help you to actually lose weight in just one week. Some clients have dropped up to 10 pounds in seven days. Ever followed a fitness program, where you lose 2-3 pounds a month? Imagine how motivated you will be after dropping this much every other day.

Prepare for success

I realize that I must sound like an infomercial: “I have a magical bean that will make all your problems go away!”. Here is a kicker though, it is NOT an easy week. This weight loss cleanse can take a toll on anyone, so read the instructions carefully and prepare accordingly. Get rid of all junk food in the house, grab groceries for the week, prepare you meals… And figure out what to do on the weekend, so that it won’t ruin your progress.

The degree of blandness of your food will only be determined by your imagination. I highly recommend browsing my blog for healthy recipe ideas to avoid eating boring meals throughout the week. You can also download the Body Beautiful recipe book that is packed with nutritious goodness. And if you aren’t following me on Instagram, you definitely should start doing it right now @buildmybodybeautiful, I am always on it and post daily updates and tips, answer questions and provide my ladies with tons of support and love!

Completely sugar free. Eating healthy is not a chore!

How does this weight loss cleanse work

As I mentioned, the Body Beautiful 7 Day Detox is very simple. First thing we do, is train your body to utilize fat for energy. Your body is a machine and it runs on carbs as its primary fuel. So just for this week, we will leave only the minimum amounts of carbs in your nutrition plan. This will allow your body to transition to its secondary fuel source – fats.

The transition from burning carbs to burning fats, can be uncomfortable:

By day 3 of the plan, you will have used up all of your glycogen stores. Your body won’t start using fats right away. You may feel tired, sleepy and moody. My advice here is to hang in for a couple of days. Do not allow yourself to come off the detox!

By day 4 or 5, your energy levels will bounce back to normal and you will feel absolutely normal.

For the last couple of days, your body will run smoothly, while burning the fats from your detox plan.

Foods that you will be eating

Most food items on this weight loss cleanse are hand picked to be whole and nutrient dense. You will have to prepare all of your meals. If that’s not an option then you will have to turn into an extremely picky eater. Don’t worry, I have been driving waiters crazy for years every time I go to a restaurant.

The bulk of the food items on the list consists of green leafy vegetables, lean proteins and healthy fats. The trick is to follow it to the T. So if you find yourself wondering whether you can eat something that’s not on the list, the answer is no, you can’t. It’s a simple rule that’s not easy to follow, but bear with it for just a week (and perhaps review my clients’ results – they all stuck to it).

Oh, the best part is that it is very flexible. You literally pick and choose which foods you like from the list. Don’t like broccoli? Not problem! Pick spinach or kale instead. The point is not to put you in a situation, where you feel restricted to eating only the certain foods.

It also allows you to experiment with different ingredients and realize that healthy food can taste great if you put your mind to work!

Get it now – it’s free!

As women, we are prone to feeling the pressure that pushes us to assume certain roles that we not necessarily want to. You need to have a successful career, buy expensive clothes, have a six-pack, while being passionate and sexy at the same time.

Who is talking about feeling confident and happy while looking at yourself in the mirror?

This weight loss cleanse won’t put millions in your bank account or give you a fitness model’s body. It’s only meant to kick-start your journey towards a healthy lifestyle and help you get rid of bad habits. While weight loss will occur, it’s up to you to continue making healthy choices afterwards. This detox will simply make it easier for you to achieve your goals.

So if you are tired of yo-yo dieting, starting over and just want to get rid of some extra weight for good, download my 7 Day Detox Plan right now, read it over and start you journey – it’s absolutely free!

CLICK HERE TO DOWNLOAD

 

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source https://www.buildmybodybeautiful.com/weight-loss-cleanse/

Five reasons why a personal trainer needs a personal trainer

 

Why do you need a trainer? I hear this a lot when I tell friends that I have a personal trainer, even though I am a certified personal trainer myself. Those who know I’m a bit of a cheapskate are even more surprised: I know what I’m doing so why not save the dough, right? The truth is, many of us trainers also need a professional to kick our butts from time to time, and it’s one expense I always feel is good value. Here are the top five reasons why I have a personal trainer:

1: Motivation

I like to think I’m already self-motivated, but I never push myself as hard as my trainer does. After all, it’s human nature to try to avoid pain so inflicting it on ourselves is always going to be met with some mental resistance. A good trainer knows how hard you can work and will motivate you to get there, even when your brain is saying: “um, no we’re done here.”

2: Accountability

Yes, there are days when I’d rather stay in bed than do rep out 100 lunges. Luckily sometimes those days happen to be when I have a training session scheduled. There’s no way I’m going to waste the money I’ve invested in that appointment, so not only do I go when I really don’t want to, I’m guaranteed to put in a full hour of effort. How often have you missed a planned workout, just because?

3: Education

Exercise science is always evolving and even the most qualified trainers can benefit from learning from others. Whether you’re a skilled professional or a gym newby, you can always discover new and better ways to do things. And more importantly, things to stop doing! (Remember when everyone was wearing those “butt toning” sneakers?)

4: Safety

One of the best ways to get stronger is lifting to failure (i.e. doing reps until your legs turn in to wobbly blobs of jelly). For obvious reasons, developing said jelly legs with a loaded bar on your back all by your lonesome is an easy way to have a gym accident. I enjoy being able to attempt one last squat without worrying if my legs being up to the task because I know my trusty trainer has my back (literally).

5: Encouragement

You’re more likely to stick with a training program when people notice your progress and no one is paying more attention than your trainer. A good trainer will get excited about your progress, since it’s a sign they’re doing their job well. Some days I may feel like I’m not developing as fast as I want to, but when my trainer points out improvements either in my physique or strength, it really helps keep me going.

Think of how much closer you’ll get to your dream body with the right support! Get a free consultation with a Body Beautiful trainer to find out how our programs can work for you.

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source https://www.buildmybodybeautiful.com/five-reasons-personal-trainer-needs-personal-trainer/

Giving into Your Inner Chocoholic Without Blowing Your Diet

For some of us, nothing satisfies quite like chocolate. In fact, surveys show that for women chocolate ranks as the #1 most craved food. With the holiday season right around the corner, can you indulge in chocolatey treats without blowing your diet?

My mentality as a dietitian is not to deny yourself that chocolate, but figure out ways to fit it into your diet in different forms that won’t derail you. Here are some ideas to satisfy your chocolate urge — with real nutritional benefits.

Breakfast:
– make up my protein brownie overnight oats: mix 1/3 cup + 1/3 cup plain low fat Greek yogurt + 1/2 scoop protein powder + 1-2tbsp unsweetened cocoa powder + liquid stevia + 3/4 cup almond milk and refrigerate overnight

– whip up a batch of protein pancakes and add cocoa powder: combine 1 mashed banana + 1/4 cup egg white + 1 scoop protein powder + 1tbsp cocoa for make ahead pancake batter

– combine 1tbsp cocoa + 1/2 scoop protein powder with 1/2 cup egg whites and dip Ezekiel bread in it for Chocolate French Toast

Snacks (or desserts or more breakfast):
– get that cocoa fix with a chocolate variation of protein chia: 3tbsp chia seed + 1/2 cup Greek yogurt + 3/4 cup almond milk + 1tbsp cocoa + stevia

– add cocoa to Greek yogurt with some vanilla & stevia, top with nut butter, hemp seeds or berries **can be frozen for an instant froyo!

– whip up a protein shake with chocolate-flavoured protein powder, ice, unsweetened almond milk, cocoa powder, stevia; optional add in nut butter

– combine your coffee with ice and 1tbsp cocoa powder, splash almond milk & stevia for an iced mocha

– puree 1/2 very ripe avocado, 1 scoop protein powder, 2tbsp cocoa, 1/4 cup unsweetened almond milk or water, stevia and vanilla in a magic bullet or food processor for an instant chocolate pudding (1P+1F)

So boldly go forth, and enjoy the occasional chocolatey treat… and may Portion Control be with you!

The post Giving into Your Inner Chocoholic Without Blowing Your Diet appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source https://www.buildmybodybeautiful.com/giving-inner-chocoholic-without-blowing-diet/

7 Healthy Pumpkin Recipes – Toronto Nutritionist Shares Her Go To Treats

Starbucks has sold more than 200 million Pumpkin Spice Lattes in the past 10 years. Even the makers of Pringles are getting in on the action. There is definitely something about this amazing fruit (and yes, pumpkin is a fruit) that most people like. So today, I will share with you my go to healthy pumpkin recipes!

Pumpkin: It’s yummy and it’s seasonal.

A quick wander around the grocery store reveals shelves full of the canned stuff on sale. And we’re in the middle of a full-on flavor takeover!! There’s pumpkin in your cookies, coffee and half the products in the store.

While most pumpkin-flavored treats should be added to the once-in-a-while list, pumpkin itself (not to be confused with artificial pumpkin spice flavoring) is actually one of the healthier foods of the season. Check out these benefits:

Health Benefits of Pumpkin

• Feel Fuller: Pumpkin seeds pack about 1.7 grams of dietary fiber per ounce, while mashed pumpkin has only 50 calories per cup and 3 grams of fiber. “Fiber helps keep you fuller longer, which keeps your appetite at bay so you eat less overall.
• Boost Vision: A cup of cubed pumpkin contains almost twice the recommended daily intake of vitamin A, which promotes good vision. Bonus: Vitamin A also helps form and maintain healthy skin, teeth and bones.
• Lower Blood Pressure: Pumpkin is loaded with potassium which helps with electrolyte and fluid balance. The perfect post-workout to aid recovery.
• Have a Healthier Heart: All that fiber can also help protect your heart and lower risk of coronary heart disease.

RELATED: PUMPKIN-CINNAMON OVERNIGHT OATS

That means pumpkin-laced desserts won’t quite cut it. For a healthier way to add pumpkin into your diet, and finding a good use for leftovers can sometimes prove challenging. Whether you find yourself with a one tablespoon or one cup of leftover pumpkin puree, here are some smart (and delicious!) ways to use it up.

7 Delicious Healthy Pumpkin Recipes

1. Make your own pumpkin spice latte: For a lot of people this is the drink of fall. I say, why buy it when you can make it yourself! If you find yourself with just a couple leftover tablespoons of pumpkin puree, this drink is the number one reason why you need to save them! Mix 1-3tbsp pumpkin puree with 1tsp pumpkin spice, 1/2tsp vanilla extract, 1tsp instant coffee granules, 1 cup heated almond milk and a bit of your preferred sweetener for your own homemade healthier version.

2. Stir it into oats: This healthy pumpkin recipe is a delicious and cozy way to start any fall morning. Just stir a spoonful of pumpkin puree into a prepared bowl of oatmeal. I also love adding a dash of cinnamon.

RELATED: HOW TO TIME YOUR MEALS TO LOSE WEIGHT FASTER

3. Add it to a smoothie: I’ve discussed adding pumpkin to your coffee, so why not your smoothie! Celebrate autumn and jazz up your smoothie with a little pumpkin puree.

4. Use it up in a baking recipe: From cakes to muffins, cookies and bars, there’s no shortage of tasty fall desserts that use less than 1 cup of pumpkin puree. You can also use pumpkin pureed in place of butter/oil in muffin and cake recipes to decrease the fat content.

5. Turn it into a dip: With football taking over the weekends, fall is the perfect time for dip. Pumpkin puree works especially well with hummus. Make your next batch more seasonal with a few tablespoons of pumpkin puree blended in!

6. Stir it into your favorite chili or curry: One of the great things about chili is how versatile it is. You can add just about anything. So, whether it’s one tablespoon or one can, I recommend adding pumpkin puree to your next pot of chili. The flavor isn’t very noticeable, but just knowing it’s in there is enough for us. Pumpkin puree also plays well with so many of the flavors commonly found in curries! You can make a whole recipe centered on squash, or just add a few tablespoons to a finished curry.

7. Pancakes: Fall mornings just got a whole lot tastier! Pumpkin pancakes just might be the most delicious thing to hit your breakfast table. Out of all healthy pumpkin recipes this is my favorite: mix an equal amount of oat flour and pumpkin. Once you achieve a nice consistency, pan fry it on coconut oil.

When you don’t have a healthy pumpkin recipes in mind – freeze it! Simply spoon the leftover puree into an ice cube tray and place it in the freezer. After the cubes are frozen, remove them from the tray and store in a freezer container or Ziploc bag.

These women were following my diet plans.

BOOK A FREE DIET CONSULTATION WITH ME

 

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source https://www.buildmybodybeautiful.com/healthy-pumpkin-recipes/

Sugar Free Cake: Chocolate Chip that Will Keep You Fit

This sugar free cake will not only blast your cravings for sweets, but will also help you build some lean muscle!

Many of my clients ask me to help them with cooking healthy meals and share some recipes. And I never mind it! Sticking to a healthy plan is tough, if all you eat is plain food all the time.

I always loved to cook and even have a culinary degree, so coming up with delicious and healthy recipes for my clients is a no brainer.

Now I do have to warn you that even though this sugar free cake, is also lactose and gluten free, it doesn’t mean that it is calorie free. We will use some ingredients that are a bit calorie heavy, so I recommend having this cake sparingly and only if you are craving sweets. Have a slice here in there, but otherwise, stick to your Body Beautiful diet plan.

Chocolate Chip, Sugar Free Cake Recipe

Serves 8 – maintenance phase

Ingredients

• 2 Scoops Vanilla Protein Powder
• 1/2 cup coconut flour
• 2 egg whites
• 1 whole egg
• 1/4 cup unsweetened apple sauce OR pumpkin puree
• 1 tablespoon coconut oil
• 1 tsp baking powder
• 1/2 cup baking stevia
• 1/4 cup dark chocolate chips OR cocoa nibs

RELATED: CINNAMON BUN OVERNIGHT OATS RECIPE

ICING (Optional)

• 1 tablespoon baking stevia
• 1 scoop Vanilla Protein Powder
• 6oz fat free cream cheese

LOAF

• Mix all ingredients except chocolate chips in blender.
• Add chocolate chips and fold into mix after.
• Bake @ 350 for 30 minutes

RELATED: GRILLED CHIPOTLE TEMPEH RECIPE

ICING

• Mix all ingredients together until smooth.
• Add to loaf cake once cool

My passion is to help women to achieve their best. And you simply can’t achieve your best if you are not eating right. No matter how much your push yourself at the gym, at the end of the day, it’s what you eat outside of it that matters the most.

Need help getting your diet in order? Book a free consultation with me and let’s start putting together a sensible meal plan that will take you to your goals and beyond!

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source https://www.buildmybodybeautiful.com/sugar-free-cake/

Thanks for Voting Us Best Toronto Bootcamp and Weight Loss Plans for Women

We want to thank all of you who have taken the time to vote for us  and a very special thanks to our loyal clients for giving us a rather wonderful opportunity to work with you. The fantastic people of Toronto chose us to be the city’s top dogs in fitness and voted us in the Best of Toronto Bootcamp Classes and Weight Loss Programs category in NOW Magazine!

I launched Build My Body Beautiful in 2010. I’d never imagined to be amongst the city’s top weight loss programs for women! All I wanted is to help women be comfortable with their bodies and teach them to lead a healthy lifestyle. It was one class twice a week, and a couple of personal training clients.

Today, we are hosting bootcamp classes multiple times a day and have helped literally hundreds of women get in the best shape of their life! I couldn’t be happier!!!

NOW Magazine said this about our services and I think it’s the best description of what we do:

“At the heart of its individualized programs is an understanding of women’s emotions, needs and the obstacles they face. BMBB’s philosophy is not just about building better bodies; it’s also about motivating women in a supportive, social atmosphere to achieve a more positive self-image.”

They say “Do what you love, and you’ll never work another day in your life” and I can truly say that we have the best team @BMBB and we all LOVE what we do!

So… we are the best Toronto bootcamp this year (according to Torontonians). And most of all, we are pleased, honored and humbled to accept this award on behalf of Build My Body Beautiful, our dedicated team and our amazing clients!

Thank you!!!

Ana & Ivan

PS

Juuust a reminder that you can experience one of our workouts completely free of charge! Click here, choose your workout and claim your free class!!!

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source https://www.buildmybodybeautiful.com/toronto-bootcamp/