Only $12 per session with Burlington Body Camp

Registration is underway for our next 8-week Summer Boot Camp:

Starts: July 23, 2014
When: Mondays & Wednesdays, 7pm or 8pm
Where: Sidrebene (Just past Dundas on Alppleby)
Cost: $192 ($12/class) for 8 weeks/16 sessions + two FREE make-up classes ($96 for 8 weeks/8 sessions)

Burlington Body Camp starts July 23, 2014
Take some time for yourself and join Burlington Boot Camp

The benefits are astonishing:

  • Scorches calories (with high intensity circuits)
  • Strength Training (with battle ropes, hand weights, etc.)
  • Resistance runs (with exercise bands and hill runs)
  • Build confidence (you will be challenged)
  • No monotonous routines (every session is different)
  • Encouraging and friendly atmosphere
  • Affordable (only 12/class)

Take some time for yourself and do the body good. Our next session begins on July 23, 2014. Register online here…

HomeBodyFit Smoothie Recipe for Success

Here is a smoothie recipe that we share with our clients. It’s easy, relatively inexpensive and covers all the bases…and it’s delicious.

The HomeBodyFit Smoothie

The HomeBodyFit Smoothie Recipe
The HomeBodyFit Smoothie Recipe
  • Two teaspoons of Greek yogurt (unsweetened)
  • One teaspoon of unsweetened peanut or almond butter
  • A handful of spinach
  • One cup of frozen fruit (we like bananas or berries)
  • Top off with unsweetend vanilla or chocolate almond milk
  • On workout days, add one scoop of your favouite protien powder (we like whey isolate)

Mix in a mixer and adjust the amount of almond milk for the consistency you desire.

Enjoy any time of day on non-workout days or within 45 minutes post workout (in addition to a healthy breakfast, lunch and dinner)

See our 3 Easy-To-Follow Rules for Lean Eating post for more tips on fat-loss eating.

Learn more about HomeBodyFit At-Home Personal and Couples training 

Hill runs burn more calories and increase endurance

Did you know that hill runs and repeats – running as fast as you can up a hill and then jogging slowly back down to recover – increases your calorie burn by up to 50 percent? Your downhill jog also engages your lower abs and works your quads. 

Hill runs burn more calories and increase endurance
Hill runs burn more calories and increase endurance

So the next time you go out for a run or training session, find a hill and do a set of hill runs (fast run up, slow jog down) and you’ll burn more calories, engage more muscle groups AND increase your endurance (after a few weeks of hill training, the next time you run your regular route, you’ll be amazed at how easy it’s become).

Looking for an excellent all-body workout that incorporates hill runs into every session? Register for Burlington Body Camp (Mondays and Wednesdays) online…

Need a pick-me-up? Take your workout outside this weekend

According to Science Daily exercising outside creates greater feelings of revitalization, energy, and positive thinking than working out indoors.

Need a pick-me-up? Take your workout outside this weekend
Need a pick-me-up? Take your workout outside this weekend

Benefits of outdoor workouts:

  • Just seeing the colour green can make you feel more energized
  • Greater enjoyment and satisfaction 
  • If you leave your iPod at home, you’ll spike your creative thinking

So take advantage of the good weather this weekend and get outside for your workout!

Join us for our Saturday Morning Drop-In Boot Camp ($15).

To register, email us at:
info@burlingtonbodycamp.com

See more details…

Take some time for yourself and join Burlington Boot Camp

Is the daily grind starting to take its toll?  Do you need a pick-me-up after Monday morning and mid-week?

Recharge your batteries with Burlington Body Camp, next session starts July 23, 2014
Recharge your batteries with Burlington Body Camp

Forget the couch and forget the bar. We have a convenient and positive way to jump-start your battery. Burlington Body Camp. We’re a one-hour, twice a week, full-body boot camp located at Sidrebene Park (5100 Appleby Line).

The benefits are astonishing:

  • Scorches calories (with high intensity circuits)
  • Strength Training (with battle ropes, hand weights, etc.)
  • Resistance runs (with exercise bands and hill runs)
  • Build confidence (you will be challenged)
  • No monotonous routines (every session is different)
  • Encouraging and friendly atmosphere
  • Affordable ($192 for 8 weeks/16 classes + two FREE make-up classes)

Take some time for yourself and do the body good. Our next session begins on July 23, 2014. Register online here…

3 Easy-To-Follow Rules for Lean Eating

Eating lean doesn’t have to be complicated. But you do need to be smart about your choices. The following three rules are grounded in science…and they’re easy. You won’t even have to write them down.

Rule #1: Don’t deprive yourself. Eat to satisfy yourself.

Rule number #1: Don't deprive yourself . Start your day with a satisfying breakfast like whole wheat pancakes with added peanut butter and fresh fruit.
Rule number #1: Don’t deprive yourself . Start your day with a satisfying breakfast like whole wheat pancakes with added peanut butter and fresh fruit.

This may seem simple, but there’s a reason you’re hungry…it’s because you’re hungry!

We are always telling our clients, “Don’t let yourself be hungry!” Why? Depriving your body slows down the metabolism and triggers the body to store fat. You’re doing more harm to your get-lean-goal by “dieting”. Also, when you’re feeling deprived, you’re more likly to reach for foods that are easy and less nutritious.

Instead, don’t deprive your body, keep yourself satisfied. You’ll have the energy and motivation to complete your workouts; and if they’re high-intensity sessions, you’ll burn more calories while at rest. 

Here is the formula:

3 +1 = Fat loss

Eat 3 meals a day—breakfast, lunch, and dinner…and eat large meals so that you’re satisfied. You shouldn’t be thinking about lunch an hour after breakfast. Try planning your meals ahead so that you’re not tempted to run to unhealthy fast food counters.

Enjoy 1 protein-rich snack. E.g. A protein shake made with Greek yogurt and bananas or frozen fruit. On workout days, add a scoop of your favourite protein powder and enjoy within 45 minutes following your session.

Rule 2: Eat more greens and eat them first!

Rule #2: Eat your greens first!
Rule #2: Eat greens first

Proven: Eating more vegetables at a given meal equals less total calories you will eat. One way to do this is to eat vegetables first. Make or order a small salad to enjoy prior to your meal. Or eat all of the vegetables BEFORE anything else on your plate.

Rule #3: Water water everywhere.

Rule# 3: Cut out the sugary drinks and replace with water and unsweetened tea.
Rule# 3: Cut out the sugary drinks and replace with water and unsweetened tea.

Cut out the sugar-sweetened drinks. They are the easiest obstacle to remove in your goal to get lean. Focus on drinking water and unsweetened tea. Try green tea which provides added fat-burning and cognitive-boosting benefits.

Your goal should be to drink half of your body weight in ounces of water (including tea) per day. For example, if you weigh 180 lbs, aim to consume 90 ounces of water and tea.

For more specific workout and meal plans, contact HomeBodyFit about our Online At-Home Training Programs

 

5 Fat-Loss Myths

Men’s Health Magazine has just published a great article on metabolic training. Haven’t tried a metabolic-style workout yet? Well let me ask, do you like the idea of burning more calories after your workout and while at rest?

Metabolic Training
Metabolic Training

Metabolic workouts are also fast. For example, we often guide our clients through a series of short circuits (e.g. 4-minute sets with ample rest time in between sets).

You don’t have to exhaust yourself to get a good workout and you don’t need to workout everyday to lose weight (we recommend 3 sessions a week to our clients).

There’s a reason this type of training is so popular right now: It works. If you want to lose body fat, it’s the best type of exercise you can do.”

– Men’s Health Magazine

Book a FREE CONSULTATION with HomeBodyFit today!

Read “5 Fat-Loss Myths” by Men’s Health

Why I love Burpees…and why you should too!

My clients are used to seeing burpees incorporated into their workouts. Many groan when they see them, but I always insist on them. They are the perfect at-home, take-anywhere exercise…and they will get your fitter than pretty much any other exercise.

Why I love Burpees…and why you should too!
Why I love Burpees…and why you should too!

Burpees:

  • Scorch fat and calories
  • Make you stronger
  • Are great for conditioning
  • Are portable
  • Require no equipment
  • Can be add to almost any workout

So embrace the burpee and make them your go-to exercise. They’ll be whip you into shape faster than you ever thought possible!

Ready to take your workout to the next level? Take the 100 burpee challenge today.

100 burpees is tough; pace yourself and if you can’t finish all 100 the first time around, don’t worry…this challenge is meant to help gauge your current fitness level and give you a goal to work towards.

Not getting the results you desire? Try Tabata!

Tabata. Perhaps you’ve heard of it. It’s been around for more than 18 years…and or good reason. It works.

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Based on a 1996 study by Professor Izumi Tabata, it involves 20 seconds of ultra-intense exercise followed by 10 seconds of rest, repeated continuously for 4 minutes , or 8 cycles.

These short, intense workouts provide improved:

  • Athletic capacity
  • Condition
  • Glucose Metabolism
  • Fat-burning

These sessions are intense, but that’s precisely why they are so effective.

Click here to have Tabata workouts sent right to your inbox