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!

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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/

Does Birth Control Make You Gain Weight? Toronto Weight Loss Coach.

If you ever got on a pill, you probably asked yourself this – does birth control make you gain weight? The short answer is “yes”, the long answer is “it’s possible, but it depends on a few things and this weight may not even be permanent”…

Does birth control make you gain weight or not is a highly debated topic. The idea that a pill you’ll be on for (potentially) many years may cause uncontrollable weight gain often deters many women from going on the pill. But is this true or just an old wives tale? (Kick start your brand new, healthy routine with Body Beautiful Online Personal Training Program!)

It’s hard to study issues surrounding weight in humans. The research is insufficient to demonstrate whether or not oral contraceptives cause weight gain or loss. Concerns about weight gain is one of the main reasons why women may avoid birth control, which in turn places them at greater risk for an unplanned pregnancy.

Check out this 10 week transformation:

Get similar results with Body Beautiful Online

Decades ago, hormonal contraception used hormones at levels much higher than we use today. It’s true that high levels of estrogen can increase appetite and invite fluid or water retention. Changes in hormonal birth control and advances in combination forms of the pill are addressing these issues. Most, pills lack high enough estrogen levels to cause weight gain from body fat.

Study after study has examined the relationship between today’s most popular forms of hormonal contraception and weight gain. The vast majority of these studies have found no reasonable evidence to support the claim. Weight gain that occurs in the first weeks or months after beginning birth control is typically due to water retention. It isn’t actual fat gain.

RELATED: TOP 7 EXERCISES THAT HELP YOU LOSE BELLY FAT

That said, if your estrogen levels are already high and you start taking a pill that has a higher estrogen content, you may put some water weight as a result. Now the good news is that you will simply pee the extra weight out, when cycling off the pill.

That said, gaining weight may cause discomfort and could interfere with your weight loss plan. If you feel that you are retaining water, you might need to discuss other pills or methods with your doctor.

How Does Birth Control Make You Gain Weight?

Some pills still have a higher-dose of estrogen to progesterone can cause water retention. This is why many women feel bloated before their period, as estrogen levels are higher. The key to estrogen causing bloating, breast tenderness or general water weight gain is high dose of estrogen. For those concerned about water weight gain, make sure you ask your doctor about the lowest hormone dose pill that will work for you.

How Do I Take Birth Control Without Weight Gain?

Out of all birth control methods, only pills that contain drospirenone can keep you from unwanted water retention. This is because drospirenone acts as a diuretic and rids your body from the excess water.

RELATED: NUTRIENT TIMING 101: TIME YOUR MEALS AND LOSE WEIGHT FASTER

Are Some Women More Likely to Gain Weight?

Studies don’t show that any particular groups of women are more inclined to experience weight gain than another. The new generation pills varying in the type and amount of hormones estrogen and progesterone they contain, just as our bodies naturally produce different amounts of these. This is why side effects that women experience can be as varied as the options on the market. Don’t be afraid to talk with your doctor about side effects you are experiencing – there may be a better birth control option for you!

 

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source https://www.buildmybodybeautiful.com/does-birth-control-make-you-gain-weight/

Delicious Pumpkin-Cinnamon Bun Overnight Oats Recipe

Overnight oats are one of those food trends that makes me so happy! They are extremely good for you and will boost your metabolism right at the start of the day. Good bye inches, hello delicious breakfast!!!

Unlike some food trends (sorry Starbucks, but I love using your fraps as an example), there are those that are just as healthy as they are delicious. Overnight oats have been a personal favorite of mine, as they are extremely easy to make and provide a couple of extra health benefits than their cooked counterpart.

Everyone knows that oatmeal can reduce the risk of heart disease and lower cholesterol. It is also packed with fiber, protein and resistant starch. Resistant starch is a cool form of a carbohydrate that nourishes the healthy gut bacteria, help you feel fuller for longer, boost your immunity and help you burn fat.

In fact, studies suggest that replacing just 5% of your total carbohydrates with resistant starch can boost your post meal fat burning process by 30%!

The soaking process of overnight oats breaks down the phytic acid, an ANTI-nutrient that prevents the digestion of oats. This helps you digest your overnight oats much better than the cooked version and increases the absorption of the healthy nutrients from your meal.

Enjoy this delicious overnight oats recipe!

Many people make overnight oats in a mason jar (perhaps this makes them taste better?), so you might want to pick one up. If not, then any food container will do just fine.

What you need:

• 1 cup dry Rolled Oats
• 1/2 tsp Vanilla extract
• stevia to taste (I like liquid, adding about 5-10 drops)
• 1/2 cup, Almond Milk unsweetened
• 1/2 cup Canned Pumpkin Puree
• 1/2 cup Greek Yogurt – Fat Free or low fat – Plain
• 1 tsp, Cinnamon
• 2 scoops vanilla protein powder

What you do:

Combine all ingredients, in a mixing bowl and mix well. Spoon into 3 containers or jar. Cover and refrigerate overnight.

Aaaand that’s it! Who would have thought that eating healthy can be so easy? If you had any doubts, then you will definitely enjoy the Body Beautiful Recipe Book with 100 delicious and healthy recipes that will help you boost your metabolism and lose weight.

The post Delicious Pumpkin-Cinnamon Bun Overnight Oats Recipe appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source https://www.buildmybodybeautiful.com/overnight-oats/

Why You Are Always Tired: Hypothyroidism Symptoms You May Not Know About

Trying to lose weight but things aren’t going as planned? Exercising hard and dieting diligently, but instead of feeling energized, you are always tired? This might be a more serious (and surprisingly, more widespread) issue than you think. Working with clients as a dietitian, I am trained to recognize hypothyroidism symptoms. What I did not expect to find out is how widespread the issue is… 

A little while ago I wrote a blog about the ‘adrenal fatigue’ myth that’s been terrifying fitness enthusiasts for over a century. Turns out, adrenal fatigue is a non-issue at all and it is a term that was invented as a marketing scheme to sell more supplements that would help you get rid of this fictional condition.

But as Toronto’s weight loss coach and a registered dietitian, I have been noticing a different issue working with clients, and this one totally sucks!

As a fitness professional working at the heart of our hectic city, I interact with many clients throughout the day. And SO MANY of them report that they have the exact same symptoms: always tired, difficulty losing weight, constipation, the “blues”, cold hands and feet, and feeling puffy all the time. If you are experiencing any of these symptoms, contact me – I always happy to help!

Could this be a coincidence? The fitness geek in me demands shedding light on this…

The bitter truth is that these are very common hypothyroidism symptoms, or in other words, signs of a low functioning thyroid gland.

I have helped more women lose weight that I can count (check out these body transformations!), but weight loss with hypothyroidism can be a difficult task.

This is because thyroid is literally a gland that decides whether you are going to burn fat or not. It’s main function is to control your metabolism. If your metabolism is too slow – you simply can’t burn fat.

But, the thyroid does so much more than determining how much weight you are going to lose…

Low levels of thyroid hormone also leads to poor digestive function, including low digestive enzymes and constipation. There are strong connections between the thyroid and other hormones. Meaning a woman with hormonal symptoms every month, may actually have a thyroid issue driving it.

SURPRISE!!! That awful PMS that many women experience could actually be beyond the female hormones!

Low thyroid hormone also impacts brain chemistry. For example, low thyroid hormone can cause low dopamine levels, leading to loss of motivation and will-power.

In other words, thyroid is a very important gland. It is also a very sensitive gland. There are millions of people with a thyroid problem that do not know it because of flaws in understanding of basic thyroid function and in the way the thyroid is tested today.

Hypothyroidism Symptoms

Here are just a few hypothyroidism symptoms:

• feeling always tired
• weakness
• weight gain
• difficulty losing weight
• coarse, dry hair,
• dry skin
• hair loss
• cold intolerance (you can’t tolerate cold temperatures like those around you)
• muscle cramps and frequent muscle aches
• constipation
• depression
• irritability
• memory loss
• abnormal menstrual cycles
• decreased libido.

If you have several (or all of these symptoms), you should probably talk to your doctor. Hypothyroidism symptoms can be triggered for many different reasons. Unfortunately most of the causes often get missed in the conventional medical system.

How to Treat Hypothyroidism Symptoms

Without proper testing and a complete assessment, it’s hard to pin down the one or two things you’ll need to do to resolve a thyroid issue. However, when travelling down your fitness journey, you must start with the first few steps. Here they are:

1. Take a good look at the hypothyroid symptoms listed earlier in the article. If you have many of those symptoms, you may want to work with a doctor to examine your own physiology with testing.
2. Next, get a good blood work thyroid panel done. A good panel includes TSH, total T4, free T4, total T3, free T3, T3 uptake and thyroid antibodies (TPO and anti-thyroglobulin).
3. Get it interpreted by someone who uses a functional/optimal reference range and actually understands thyroid physiology.

In the end, the thyroid is a very different gland when it comes to health, as well as our ability to lose weight. When functioning well, you’re laughing. However, when your thyroid system isn’t functioning well, there are a lot of links in the chain that need to be examined.

If you are trying to lose weight, exercising vigorously and eating healthy, it is very frustrating when your weight doesn’t budge. If that’s the case with you – contact me to schedule a free consultation and let’s start working on developing a diet plan that fits you and your circumstances!

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source https://www.buildmybodybeautiful.com/hypothyroidism-symptoms-always-tired/

Top 11 Healthy Thanksgiving Dinner Ideas to Avoid Weight Gain

There’s nothing better than having friends and family for a holiday meal in with good food and plenty of laughter. Make sure you really are the hostess with the mostess, using these healthy Thanksgiving dinner ideas.

As a Toronto nutritionist and weight loss coach, I specialize in helping women to achieve the best results from their training and diets. My moto is to never put my precious clientele through gruelling dietary restrictions and make their diet plans follow-able long term.

That said, there is nothing more frustrating than putting in the sweat and tears at the gym and not seeing results (if that’s you, read my blog about exactly this topic). And even if you follow your plan to the T, one dinner in the middle of your fitness journey can set you back literally for days.

Yo-yo dieting is exactly that, making progress, sliding back, then playing catch up again. The truth is, life happens. All the time. And if you open your calendar, I bet you a cup of coffee that you can find a reason not to follow your fitness plan at least 2 days a week. If you are already a member of our bootcamp classes, or working with one of the Body Beautiful coaches in person, or online you already know that we use cheat meals to help you enjoy the foods you like.

The main thing here is that these cheat meals are scheduled and still have some rules, so that you don’t set yourself back. Problems happen if cheat meals are too sporadic, too frequent and uncontrolled. It could be a work event on Thursday, a friend’s birthday on Friday and you’re going to a party on Saturday. Oh guess, what? It’s Thanksgiving this upcoming Sunday, so throw that in the mix too!

So the point is not to become anti-social and cancel all of your events. The point is to lay some ground rules to mitigate the damage and stay true to your fitness program without losing friends.

Thanksgiving dinner can easily pack 1,500 calories without even trying. When I work with my clients, I make sure that each one of them gets a list of tips for each and every single holiday, so that we do not playing catch up with their results. The healthy Thanksgiving dinner ideas below are basically what each one of my clients is going to use this upcoming Sunday and I highly recommend you trying them to avoid the yo-yo effect!

My 11 Healthy Thanksgiving Dinner Ideas That My Clients Follow to Avoid Weight Gain

These healthy Thanksgiving ideas are easy to follow and will save your waistline. All you need is a little bit of planning!

1. Small canapés are more satisfying than low-fat snacks. Fill celery stalks with hummus, serve mini turkey meatballs, or top endives with smoked salmon and a smudge of Greek yogurt and dill.
2. Flavoured sparkling water makes a great alcohol-free alternative to wine. Switch between the two and you’ll wake up with a clear head and a budget that isn’t blown.
3. Quality not quantity makes a good buffet, so prepare a few well-chosen dishes rather than lots of smaller options. This also makes it easier to work out how much you’ve eaten.
4. Say yes to natural flavours. Healthy food can taste so, so good! You just have to know what you’re doing! Cook with plenty of spices and seasoning, bake or grill your food, dress your salads with olive oil, lemon or balsamic vinegar (or all three!).
5. Eat early in the evening, so you don’t become ravenous and then overeat – or drink too much.
6. Desserts can create a minefield. One trick is to serve something you’re not that keen on, but friends will enjoy. Or opt for fresh fruit salad, and perhaps add a dash of alcohol to add a bit of interest.
7. Position yourself well. Don’t put yourself right in front of the candy dish. Who needs the agony? Plant yourself elsewhere, facing other pleasures – a nice fire, warm smiles, good tunes and a dance floor. You’ll have a much better time, and you’ll like yourself a lot more come morning.
8. Avoid too many leftovers by checking recipe instructions carefully. It’s a challenge having a fridge full of goodies the next day.
9. Savor every bite. Eat slowly, putting your fork down between bites, and really savor each mouthful. It’s one of the easiest ways to enjoy your holiday meal without going overboard on calories.
10. Do what you want; No One’s Watching. People often think that if they say “no” to certain dishes, everyone notices, when in fact there’s a very good chance that everyone is caught in a conversation with their neighbour and are completely unaware. Just play it down. Simply say, “No thanks, I’m full,” or “Try me later.” Then, sit back and enjoy the rest of your healthy Thanksgiving Day.
11. Plan fun post meal activities! A hike or walk after is the perfect way to end a meal. What a wonderful way for families to enjoy the holiday together. Another tip: Plan some outdoor fun before dinner, like a game of soccer or volleyball with the kids. (It’s a great strategy for keeping the appetizer buffet at bay, too.)

These healthy Thanksgiving dinner ideas are simple, yet extremely effective when you actually apply them in action. Try them and see how much more fun you will have when you take food out of the equation!

What If These Healthy Thanksgiving Dinner Ideas Didn’t Work?

In case if the tips above didn’t work for you and you ended up not following them for whatever reason – you need a back up plan.

The best thing to do is to get back to healthy eating and fast! Body Beautiful’s 7 Day Detox Plan is a fantastic way to reverse the damage from the dinner and get back on track with your fitness goals. It is the best way to lose weight in a short time and do so in a healthy way!

Download it here and apply promo code BBEAU123 to get it for absolutely free! And make sure to help your friends with these healthy Thanksgiving dinner ideas by sharing this post with them!

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source https://www.buildmybodybeautiful.com/healthy-thanksgiving-dinner-ideas/

Debunking the “Adrenal Fatigue” Myth. Toronto Weight Loss Coach

‘Adrenal fatigue’ supporters say that your adrenal glands, in response to constant stress, lack of quality sleep and too many late nights partying, get really tired and mixed up. They become exhausted by your lifestyle, causing them to excrete less of the hormones you need to be healthy. The result? ADRENAL FATIGUE! Only thing, it’s not entirely true at all!

Adrenal glands and what they do

What are your adrenals?
Your adrenals are two little triangular endocrine (meaning, they make hormones) glands that sit on top of your kidneys. These guys secrete hormones like cortisol, aldosterone, and adrenaline to name a few.

Let’s take a look at each one of these hormones because they’re the ones that most closely relate to ‘adrenal fatigue’.

Cortisol: is released in response to low blood sugar and stress. It increases blood sugar, suppresses the immune system, and helps us metabolize carbohydrates, fat, and protein. When you drink coffee, this can increase your cortisol levels. When you’re not sleeping, or your boss yells at you, or you haven’t eaten all day, these things can increase your cortisol levels too. Cortisol has a role in our sleep, our mood, and even our memory, among plenty of other things.

Aldosterone: regulates how much you pee and how much sodium and potassium your body retains. It helps keep our blood pressure stable.

Adrenaline: is released in response to stress. Ever hear of the ‘fight or flight’ response? That’s adrenaline that causes it. Adrenaline increases blood flow to the muscles, increases blood sugar, and makes your heart pump harder. Exercise increases your body’s epinephrine secretion.

The adrenal glands are part of a pathway that responds to stress. No one said the adrenals weren’t complicated business, but our main question is that of adrenal fatigue, so I will spare you the deep dive into physiology.

Our bodies have to have a mechanism to control and respond to stress, and our adrenals are equipped to do just that, so it’s all good.

Where did ‘adrenal fatigue’ come from?

The term ‘adrenal fatigue’ was invented in 1998, so it’s relatively new. If you look at ‘adrenal fatigue’ sites, they claim that the overuse of your adrenal glands causes the following symptoms:

• Mild depression or anxiety
• Multiple food and or inhalant allergies
• Lethargy and lack of energy
• Increased effort to perform daily tasks
• Decreased ability to handle stress
• Dry and thin skin
• Low blood sugar
• Low body temperature
• Heart palpitations
• Unexplained hair loss
• Alternating diarrhea or constipation

Does adrenal fatigue REALLY exist?

The truth is, your adrenal glands don’t get tired! They don’t suffer from an inability to keep pace with your busy lifestyle and crazy stress levels. What if someone told you, ‘Your heart never stops beating, so at some point it’s gonna need a rest! You have cardiac fatigue!’?

There are definitely some real adrenal problems that exist, such as adrenal insufficiency, also known as Addison’s Disease. Addison’s Disease is very serious. Interestingly enough, the symptoms of Addison’s Disease, and many other recognized conditions, overlap with many of the symptoms of ‘adrenal fatigue’!

The problem with ‘adrenal fatigue’ testing is that it’s not accurate. Blood hormone levels fluctuate and because ‘adrenal fatigue’ is subclinical, you can’t really detect small shifts in the necessary hormones to diagnose it.

If the symptoms of ‘adrenal fatigue’ are so random and non-specific, and the tests that are done to diagnose it aren’t accurate, how do you know if you have it? And, how do you know if, after a few rounds of supplements you bought off the internet, you’re ‘cured’?

So what if you’re experiencing all or some of the ‘adrenal fatigue’ symptoms?
Organs and glands are made to work until you drop. But, if your life is stressful, it’s time to make some changes. Being stressed all the time is more of a culprit. It is safe to say that chronic high levels of stress can leave that ‘fight or flight’ impulse turned on in your body, and this may cause all sorts of issues like anxiety, lack of sleep, weight gain, digestion issues, and mood disorders among other things. This is more taxing on your heart and nervous system than anything else. And the remedy to your chronic stress may be simple: more sleep, a healthier diet, and better management of stress.

Most of us get too little sleep, we eat not the best food while running from one place to the other, and we rarely get the chance to fully disconnect and chill out. If this sounds like you, it’s probably not your adrenal glands as much as it’s your lifestyle. No supplements, books, or tests for cortisol are going to have a magical effect on this. And if you’re really not feeling well, get yourself checked out. Blaming symptoms on ‘adrenal fatigue’ when they could actually be something worse can be dangerous.

Being a Toronto weight loss coach, I deal with women who are extremely busy and always on the go. It’s easy to get exhausted in this city, when trying to keep up with it’s relentless pace. My clients are no exception and this is why I develop weight loss strategies that accommodate their hectic lifestyle. If you are looking to get fit, while staying energized and focused at work, contact me to set up a free consultation!

The post Debunking the “Adrenal Fatigue” Myth. Toronto Weight Loss Coach appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source https://www.buildmybodybeautiful.com/adrenal-fatigue/

“What The Health” Debunked – Toronto Dietitian Nutritionist

As a Toronto’s registered dietitian with Masters in health sciences, watching What the Health made me cringe, cry and then cringe harder once more. The half-truths and misrepresentation of scientific evidence this documentary presents are mind boggling and today I am addressing just a few of them.

I’m all for watching the next big documentary on Netflix, but within the first few minutes of starting “What the Health” I could not take it and stopped it 5 minutes in.

It was only upon being requested to give a review of it that I made myself sit through it, texting my fellow colleagues out of frustration the entire time.

Do not get me wrong, I have many vegan and vegetarian clients and advocate for integrating plant-based foods in your diet.

It’s the fact that this documentary takes research WAY out of context, and skews information with misleading biases that gets me going. As an evidence-based practitioner, I am all about the facts, so let’s break this down for you.

Meat Causes Obesity?

One of the overarching take home messages is that all meat and animal products cause obesity, cancer, diabetes, heart disease and all-cause mortality.

They shift from putting any focus on sugar (or inactivity, or any other cocktail of foods), and put the blame exclusively on meat. I can tell you that there is no high quality systematic review that has studied all of these variables at once that concluded with this claim.

None.

Nutrition research is notoriously hard to do because it’s impossible to isolate a single food from someone’s diet and see its effect, just like it’s impossible to isolate meat as the culprit of disease when there are a variety of other factors at play.

It’s also incorrect, as we now know that an excess of sugar in the diet also may contribute to a wide range of chronic diseases. But alas, absolving sugar and demonizing meat by taking bits of the research that confirm a theory is the overarching theme of this film.

Cherry picking facts that work to support your claim is NOT telling the truth.

Discussing One Thing and Showing Another

Right from the get go, there are a lot of issues with the film talking about food. The film had a lot of discrepancies where they would be discussing one thing and showing something else.

For example, the words were about the link between processed meats and cancer, but on the screen, we are shown steaks sizzling on a grill. Not all red meat is processed, but the film makes it seem like it is.

Later on in the film, when putting down chicken consumption, What the Health talks about chicken while showing KFC.

This insinuates that chicken you cook at home is the same as that that has been dredged in a million chemicals, frozen, and then deep fried. Not the same.

Scare Tactics

I went through school for seven years and have been working in the health role for many years now working with women whose goal is to eat healthy. Long enough that when a term like “dead meat bacterial toxins” comes up I can be skeptical.

A scientific term? More like fearmongering.

Not Telling The Full Story

An omission is another form of blatant lying and another way of misrepresenting the research.

Examples of significant omissions in this film:

• The fact that nitrates are a carcinogenic property of processed meats. You can now buy uncured/nitrate free processed meat.
• What the Health mentions that animal protein causing inflammatory chemicals leading to the stiffening of the arteries. Eating food is inflammatory by nature, and the body produces inflammation with everything we eat. Inflammation is the process of determining which foods are harmful and which are not. Some people, produce higher levels of inflammatory chemicals to certain foods.
• What the Health mentions that charring meat increases cancer risk and that these come from meat. Charring is in and of itself is both delicious and carcinogenic. There are steps you can take to lower the production of these and other mentioned unhealthy chemicals on all foods, not just fruits and veggies. Also, a healthy gut microbiome will metabolize these chemicals into non-harmful substances. If your gut isn’t healthy, that’s a whole separate topic we need to discuss.
• According to What the Health, dairy increases the risk of death in those that have had estrogen dependent cancer but fails to mention that in the same study low-fat dairy was not related to an increased risk, rendering the omission irresponsible.

The Vegan Diet Heals All?

Wanting to touch on the “vegan diets cure all” approach at the end. The man lost 29 pounds and got off all his medication in just a few short weeks, that’s great!

Here is the thing though, you can’t prove that the vegan diet was the magic bullet. Weight loss (if needed) in and of itself is one of the most efficient ways to improve health.

My question: what was his diet like before?

If he was treating himself to a super sized fast food meal 3-4 times a day, then ANY change would have helped. Vegan diets can be as healthy as non vegan ones, at the end of the day, it all comes down to the quality of foods that you eat, their quantities and your preference.

If you are feeling lost about which diet to follow to stay healthy, don’t worry many women feel the same way. Book a free consultation with me and I will help you put together a diet plan that works for you.

The post “What The Health” Debunked – Toronto Dietitian Nutritionist appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source https://www.buildmybodybeautiful.com/what-the-health/

Top 7 Most Effective Exercises That Help You Lose Belly Fat

Not only these exercises will help you lose belly fat, they will help you lose weight all over. AAAND on top of it, doing these weekly will make you stronger, boost your metabolism and will build some nice lean muscle. As a personal trainer, I always get my clients do variations of these exercises to help them achieve the best results possible!

A Toronto personal trainer is always works with clients who want results NOW! I call it Pronto Toronto mindset. No wonder – our schedules are slammed and we don’t have the time to wait around to lose belly fat.

Recently, I read a book by Richard Koch called “The 80 20 Principle – The Secret of Achieving More with Less“. I was fascinated by the fact that 80% of your results come from 20% of the work you do. The trick is to figure out the most effective part of your work that produces those 80% of the results.

It got me thinking about the most effective exercises I always incorporate into my clients’ workouts that provide the best results. As a judging criteria, I picked exercises based on two factors:

1. The amount of muscles they activate at the same time to lose belly fat more effectively
2. The simplicity of execution so that you can start doing them now (perhaps, an Olympic clean and jerk burns more energy than a simple shoulder press, but it is also much more complex and requires a lot of time mastering it).

After a process of elimination I have finally picked the winners and today I will share them with you. Here we go!

Plank

If you’ve only got time for one abdominal exercise, forget the sit up, which only works the top portion of your core. Instead, the plank and its many variations targets the muscles at the top, bottom and sides of your midsection, not to mention other stabilizing muscles in your hips, back and shoulders.

Once you’ve mastered the front and side plank, try some variations like walking side-to-side with your hands, alternating leg lifts or walking your hands two steps forward and two steps back. There are endless ways to challenge yourself.

Deadlift

Want to feel mega strong? With practice you can add some serious weight to this compound movement. The ability to stack on the heavy plates means you can get major heart-pumping action with just one exercise! You’ll work your glutes, hamstrings and back, while improving your grip. And since you work so many muscles all at the same time, it makes it so much easier to lose belly fat and getting leaner in general.

Squat

This fundamental exercise is a gym-rat favourite for good a reason: It’s a full-body move that torches body fat while increasing balance and stability.

Loading up a bar in the squat rack may seem intimidating for newbies, but fear not: there are effective ways to work up to the full expression of the exercise. Try body weight squats with a bench behind you, dumbbell sumo squats or by leaning your back against a swiss ball. Graduating to a heavier weight can cause trouble for weak knees and backs, so be sure to have a personal trainer or a knowledgeable friend check your form.

Overhead press

Because sexy shoulders are always in style! Working your delts creates the illusion of a slimmer waist and sets a beautiful frame for your upper body. The shoulder press can be done seated, standing, with dumbbells or a small barbell. Get the most out of this exercise by keeping your core tight and maintaining proper posture.

Pushup

You might think of pushups as a chest exercise, and you’d be correct, however it’s also an effective way to train your shoulders, triceps and core. The best part is this exercise can be done anywhere with no equipment, so on days when you can’t get to the gym, there’s no excuse not to drop and do 20!

Absolute beginners can work up to the pushup by starting with their hands against a wall, graduating to a bench, then on the floor on their knees. Positioning your hands widely will target more of the chest muscle (aka pecs), or you can bring them close together for a challenging tricep workout.

HIIT

When gym time is scarce, high intensity interval training (HIIT) should be your go-to. Keeping your cardio sessions short and intense is every bit as effective as long bouts on the treadmill. Use an interval timer on your smartphone, or a Gymboss, to create prompts to change exercises or rest.

A simple version of HIIT is treadmill sprints: run as fast as you can for one minute, then do a light jog for one minute and repeat. Or try a conditioning workout such as:

• 20 seconds on kettlebell swings
• 20 seconds of mountain climbers
• 20 seconds holding a plank

Change up your HIIT sessions each week to keep gym-boredom at bay.

The one you’re not doing

Finally, in addition to the tried-and-true effective exercises that make you lose belly fat, we need to keep our bodies and minds constantly challenged to see changes in our fitness. It’s all too easy to fall into a routine rut where we think we’re working hard but really just going through the motions.

Check our mobile app for new ideas or contact me to set up a free consultation to get you started on a customized fitness plan!

The post Top 7 Most Effective Exercises That Help You Lose Belly Fat appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source https://www.buildmybodybeautiful.com/lose-belly-fat/

IIFYM (If It Fits Your Macros Diet) Review – Real Talk by Toronto Nutritionist

IIFYM or If It Fits Your Macros diet has been a hot topic for years. In a sense, it created a movement of people, who were convinced that this is the only way to eat and who give you glossy-eyed stares, when you try to provide some valid points that it may not be (perhaps? probably?) the healthiest for them. As a Toronto nutritionist, I get asked about it literally on a daily basis, as our city becomes progressively obsessed with fitness and I think it’s time we had a talk about eating donuts and chips, while justifying that your macros would allow it…

If It Fits Your Macros was started by a couple of bodybuilders who grew tired of the “clean eating” movement. They felt the food was boring, unappealing and “too healthy.” Their diet was simple: eat whatever you want. But there’s a catch–you have to stay true to your macronutrient distribution. In a nutshell, If It Fits Your Macros (IIFYM) doesn’t concern itself with quality, but the quantity of the calories.

Macro what?

Macronutrients are the major nutrients that are found in food and provide us with energy. These include the big three: protein, fat and carbohydrates. All of these macros added together provide us with our total calorie intake.

Proteins + Fats + Carbs = Total Calories

In general, here is the acceptable macronutrient distribution ranges for adults in maintaining a healthy diet:

Protein: 15-35%
Fat: 20-35%
Carbohydrate: 40-60%

Your macronutrient distribution depends on factors like your age, weight, sex, and physical activity level. It does get a bit tricky, when you try to figure out what’s appropriate for your body’s needs, so if you need help – reach out to me to set up a free consultation.

Pros of If It Fits Your Macros

One key positive is that this diet takes away the restrictive nature of most fad diets. Atkins Diet, Master Cleanse or the Banana Diet totally restrict calories and key macronutrients, which may temporarily cause weight loss, but it is practically impossible to sustain… like IMPOSSIBLE, especially when we need macros like carbohydrates for our brain to even function.

And don’t get me wrong, macronutrient needs are important because they help us create balance in our diet and make sure we’re not getting 90% of our calories from fat. Watching macronutrient distributions are important for endurance athletes who rely on high levels of carbohydrates to endure their long workouts. Macronutrients are also important if you want to increase/sustain your muscle mass to look leaner and athletic.

Weight Loss on IIFYM?

In a busy city like Toronto nutritionist like me works with clients who are constantly on the go and just want to have a quick bite during a hectic day. So it makes sense that IIFYM is appealing as it provides A LOT of flexibility.

There have been several experimental trials and high quality studies, that looked at the difference between either a high fat/low carb diet or a high carb/low fat diet, and there was no difference in weight loss.

But… Empty Calories???

I don’t know about you, but when I’m told I can eat anything I want, that usually means binging at the local drive thru. When this happens, we’re consuming “empty calories” – this means they contain little to no fibre, vitamins or minerals that we need for our bodies’ normal function. When foods are heavily processed, they are stripped of their nutrients and loaded with sugar, fat and salt. So if we are replacing our diet with these empty calories, our body is not getting what we need to help us run smoothly and protect ourselves from chronic diseases.

Another downside of empty calories: less satiating. The moment we eat a bag of chips, an hour later we’re reaching for more chips… which doesn’t help with the whole eating fewer calories goal. Meals that contain high protein, high fibre snacks help us feel more full and prevent the binging at the all too dangerous 3pm dip.

Another secret with eating nutrient dense foods: you can eat more. Yes, it’s true!

Let’s compare two snacks with the same calorie and carb content, and you can be the judge of which you think would make you more full:

Snack 1: 3 Oreo cookies
Snack 2: 1/2 cup cottage cheese + 1/2 cup of berries + 1 small apple

Snack 2 is a source of protein, fibre and vitamins and minerals, will make you feel full and satisfied and will not lead you back to the fridge twenty minutes after eating it. And let’s be honest, who can only eat three oreos and not the whole row… I know I can’t!

Eating whole foods with a variety of macros lets you eat more and feel more satisfied. Now that sounds like a recipe for sustainable weight loss.

If It Fits Your Macros (IIFYM) Wrap Up

“Clean eating” creates an unhealthy obsession with the quality of calories and IIFYM focuses too much on quantity of calories. To keep your diet balanced and sustainable we need to find ourselves somewhere in the middle. Let’s follow the 80/20 rule – 80% of the time be conscious of the quality of calories by aiming for whole nutrient dense foods, and 20% of the time enjoy those indulgences.

If you’re active, being conscious of the food you’re eating is so important and if you focus on eating high quality sources of carbs that are loaded with fibre and vitamins and minerals it will enhance your training and performance.

As a Toronto nutritionist, it is my job to work with clients who want a balanced and sustainable diet plan that is easy to follow. If you need a healthy meal plan that will keep you energized throughout your busy day, book a free consultation with me and let’s get started!

The post IIFYM (If It Fits Your Macros Diet) Review – Real Talk by Toronto Nutritionist appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source https://www.buildmybodybeautiful.com/iifym-toronto-nutritionist/

IIFYM (If It Fits Your Macros Diet) Review – Real Talk by Toronto Nutritionist

IIFYM or If It Fits Your Macros diet has been a hot topic for years. In a sense, it created a movement of people, who were convinced that this is the only way to eat and who give you glossy-eyed stares, when you try to provide some valid points that it may not be (perhaps? probably?) the healthiest for them. As a Toronto nutritionist, I get asked about it literally on a daily basis, as our city becomes progressively obsessed with fitness and I think it’s time we had a talk about eating donuts and chips, while justifying that your macros would allow it…

If It Fits Your Macros was started by a couple of bodybuilders who grew tired of the “clean eating” movement. They felt the food was boring, unappealing and “too healthy.” Their diet was simple: eat whatever you want. But there’s a catch–you have to stay true to your macronutrient distribution. In a nutshell, If It Fits Your Macros (IIFYM) doesn’t concern itself with quality, but the quantity of the calories.

Macro what?

Macronutrients are the major nutrients that are found in food and provide us with energy. These include the big three: protein, fat and carbohydrates. All of these macros added together provide us with our total calorie intake.

Proteins + Fats + Carbs = Total Calories

In general, here is the acceptable macronutrient distribution ranges for adults in maintaining a healthy diet:

Protein: 15-35%
Fat: 20-35%
Carbohydrate: 40-60%

Your macronutrient distribution depends on factors like your age, weight, sex, and physical activity level. It does get a bit tricky, when you try to figure out what’s appropriate for your body’s needs, so if you need help – reach out to me to set up a free consultation.

Pros of If It Fits Your Macros

One key positive is that this diet takes away the restrictive nature of most fad diets. Atkins Diet, Master Cleanse or the Banana Diet totally restrict calories and key macronutrients, which may temporarily cause weight loss, but it is practically impossible to sustain… like IMPOSSIBLE, especially when we need macros like carbohydrates for our brain to even function.

And don’t get me wrong, macronutrient needs are important because they help us create balance in our diet and make sure we’re not getting 90% of our calories from fat. Watching macronutrient distributions are important for endurance athletes who rely on high levels of carbohydrates to endure their long workouts. Macronutrients are also important if you want to increase/sustain your muscle mass to look leaner and athletic.

Weight Loss on IIFYM?

In a busy city like Toronto nutritionist like me works with clients who are constantly on the go and just want to have a quick bite during a hectic day. So it makes sense that IIFYM is appealing as it provides A LOT of flexibility.

There have been several experimental trials and high quality studies, that looked at the difference between either a high fat/low carb diet or a high carb/low fat diet, and there was no difference in weight loss.

But… Empty Calories???

I don’t know about you, but when I’m told I can eat anything I want, that usually means binging at the local drive thru. When this happens, we’re consuming “empty calories” – this means they contain little to no fibre, vitamins or minerals that we need for our bodies’ normal function. When foods are heavily processed, they are stripped of their nutrients and loaded with sugar, fat and salt. So if we are replacing our diet with these empty calories, our body is not getting what we need to help us run smoothly and protect ourselves from chronic diseases.

Another downside of empty calories: less satiating. The moment we eat a bag of chips, an hour later we’re reaching for more chips… which doesn’t help with the whole eating fewer calories goal. Meals that contain high protein, high fibre snacks help us feel more full and prevent the binging at the all too dangerous 3pm dip.

Another secret with eating nutrient dense foods: you can eat more. Yes, it’s true!

Let’s compare two snacks with the same calorie and carb content, and you can be the judge of which you think would make you more full:

Snack 1: 3 Oreo cookies
Snack 2: 1/2 cup cottage cheese + 1/2 cup of berries + 1 small apple

Snack 2 is a source of protein, fibre and vitamins and minerals, will make you feel full and satisfied and will not lead you back to the fridge twenty minutes after eating it. And let’s be honest, who can only eat three oreos and not the whole row… I know I can’t!

Eating whole foods with a variety of macros lets you eat more and feel more satisfied. Now that sounds like a recipe for sustainable weight loss.

If It Fits Your Macros (IIFYM) Wrap Up

“Clean eating” creates an unhealthy obsession with the quality of calories and IIFYM focuses too much on quantity of calories. To keep your diet balanced and sustainable we need to find ourselves somewhere in the middle. Let’s follow the 80/20 rule – 80% of the time be conscious of the quality of calories by aiming for whole nutrient dense foods, and 20% of the time enjoy those indulgences.

If you’re active, being conscious of the food you’re eating is so important and if you focus on eating high quality sources of carbs that are loaded with fibre and vitamins and minerals it will enhance your training and performance.

As a Toronto nutritionist, it is my job to work with clients who want a balanced and sustainable diet plan that is easy to follow. If you need a healthy meal plan that will keep you energized throughout your busy day, book a free consultation with me and let’s get started!

The post IIFYM (If It Fits Your Macros Diet) Review – Real Talk by Toronto Nutritionist appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source https://www.buildmybodybeautiful.com/iifym-toronto-nutritionist/

Nutrient Timing 101: Time Your Meals and Lose Weight Faster

My clients get fantastic results. They do. And I am very proud of it! The reason is, I do something that to my surprise most other personal trainers don’t – I am adamant about WHAT they eat and WHEN. When it comes to training whether it be cardio or strength training, nutrient timing is very important and will set you on the right track to lose weight faster.

Most of my clients find me because they want to lose weight and feel better in their skin. The reason of my high success with them is that I know EXACTLY what they are experiencing and what they want to achieve. I know perfectly well that the way you feel about yourself will reflect outward onto anything you do in life and how important it is to feel confident about your body.

So I use a little trick to get my ladies in the top shape relatively quickly. I play with their nutrient timing.

The concept of nutrient timing is old and has been used by fitness pros for decades to lose weight faster. You can call their “secret”. In reality, all it is taking in the proper nutrients at appropriate times of day to achieve the most out your workouts. Here are the 4 rules I follow with them:

4 Tips to Nutrient Timing That Would Help You Lose Weight Faster

1) Do not train on a full stomach!

This is the most important rule of nutrient timing. If you eat right before you train you may feel sick, and all that does is put extra stress on your body. If your stomach is already breaking down food, you will simply disrupt the digestion process and not get a good workout. Also, it takes about 1.5-2 hours for your body to start turning food into energy, which means that you are still working out on an empty stomach, even though you just ate. Eat about 1.5-2 hours before hitting the weights.

 

2) Do not train on a completely empty stomach either!

And by “training” I mean a hard weight lifting or bootcamp style workout – not cardio. You can still do fasted cardio, but you have to keep these guidelines in mind. If you have nothing to burn you will pass on your best performance during the workout and risk losing muscle as a result. Keeping muscle mass is important to keep your metabolism ticking, which helps you lose weight faster and makes you look leaner.

 

3) Pre Workout Meal

To get the most out of your workout, eat a meal consisting of complex carbs and protein about 1.5-2 hours before you exercise. This will give you some time to digest the food, and will give you optimal energy you need for your workout. Remember you need to push your body in order to make progress and for that you need calories!

Before your workout, stick to grains like rice and quinoa or sweet potatoes for carbs and lean meats like chicken breast and white fish. Don’t have too much – just a fist size of each nutrien. Also, stay away from fatty foods like oils, butter, fatty meat, red fish, etc – they will slow down the digestion and will make you feel sluggish during the session.

 

4) Post Work Out Meal

Eat some simple carbs and more protein right after your workout (30 minutes tops!). Simple carbs are easier to absorb and help replenish your depleted glycogen stores that assist with recovery. Make a smoothie with a banana and protein powder, or two plain rice cakes with 0% Greek yogurt. Again stay away from fatty foods, as you need the nutrients to start arriving fast.

Nutrient timing is a very effective tool to get you lose weight faster. It involves a little more than the 4 tips above, but these tips are fundamental and if you start following them, you will see results very quickly. If you need help with putting together an in-depth weight loss strategy, contact me for a free consultation and I will be thrilled to help you get started!

The post Nutrient Timing 101: Time Your Meals and Lose Weight Faster appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source https://www.buildmybodybeautiful.com/lose-weight-faster-with-nutrient-timing/

Nutrient Timing 101: Time Your Meals and Lose Weight Faster

My clients get fantastic results. They do. And I am very proud of it! The reason is, I do something that to my surprise most other personal trainers don’t – I am adamant about WHAT they eat and WHEN. When it comes to training whether it be cardio or strength training, nutrient timing is very important and will set you on the right track to lose weight faster.

Most of my clients find me because they want to lose weight and feel better in their skin. The reason of my high success with them is that I know EXACTLY what they are experiencing and what they want to achieve. I know perfectly well that the way you feel about yourself will reflect outward onto anything you do in life and how important it is to feel confident about your body.

So I use a little trick to get my ladies in the top shape relatively quickly. I play with their nutrient timing.

The concept of nutrient timing is old and has been used by fitness pros for decades to lose weight faster. You can call their “secret”. In reality, all it is taking in the proper nutrients at appropriate times of day to achieve the most out your workouts. Here are the 4 rules I follow with them:

4 Tips to Nutrient Timing That Would Help You Lose Weight Faster

1) Do not train on a full stomach!

This is the most important rule of nutrient timing. If you eat right before you train you may feel sick, and all that does is put extra stress on your body. If your stomach is already breaking down food, you will simply disrupt the digestion process and not get a good workout. Also, it takes about 1.5-2 hours for your body to start turning food into energy, which means that you are still working out on an empty stomach, even though you just ate. Eat about 1.5-2 hours before hitting the weights.

 

2) Do not train on a completely empty stomach either!

And by “training” I mean a hard weight lifting or bootcamp style workout – not cardio. You can still do fasted cardio, but you have to keep these guidelines in mind. If you have nothing to burn you will pass on your best performance during the workout and risk losing muscle as a result. Keeping muscle mass is important to keep your metabolism ticking, which helps you lose weight faster and makes you look leaner.

 

3) Pre Workout Meal

To get the most out of your workout, eat a meal consisting of complex carbs and protein about 1.5-2 hours before you exercise. This will give you some time to digest the food, and will give you optimal energy you need for your workout. Remember you need to push your body in order to make progress and for that you need calories!

Before your workout, stick to grains like rice and quinoa or sweet potatoes for carbs and lean meats like chicken breast and white fish. Don’t have too much – just a fist size of each nutrien. Also, stay away from fatty foods like oils, butter, fatty meat, red fish, etc – they will slow down the digestion and will make you feel sluggish during the session.

 

4) Post Work Out Meal

Eat some simple carbs and more protein right after your workout (30 minutes tops!). Simple carbs are easier to absorb and help replenish your depleted glycogen stores that assist with recovery. Make a smoothie with a banana and protein powder, or two plain rice cakes with 0% Greek yogurt. Again stay away from fatty foods, as you need the nutrients to start arriving fast.

Nutrient timing is a very effective tool to get you lose weight faster. It involves a little more than the 4 tips above, but these tips are fundamental and if you start following them, you will see results very quickly. If you need help with putting together an in-depth weight loss strategy, contact me for a free consultation and I will be thrilled to help you get started!

The post Nutrient Timing 101: Time Your Meals and Lose Weight Faster appeared first on Toronto Boot Camp, Personal Training, Bikini Competition Prep.

source http://www.buildmybodybeautiful.com/lose-weight-faster-with-nutrient-timing/