Burn an extra 300+ calories a day in just 4 minutes

How to do Mountain Climbers
How to do Mountain Climbers

Mountain Climbers are an incredibly challenging exercise, but they are worth it! They scorch calories, boost your metabolism, pump up your heart rate and strengthen legs and core muscles. And the best part is…you can do them anywhere!

Even if you only do one HomeBodyFit circuit, (below) you’ll boost your calorie burn for the day – 300+ calories worth!

How to do Mountain Climbers

  1. Come to a push-up position with your knees off the floor and your hands shoulder-width apart. Your hands should be positioned slightly ahead of of your shoulders and your fingers pointed forward.
  2. Bring one foot forward like a lunge and place it on the floor under your chest with your thigh towards your chest. Keep your other leg straight and strong and your toes are tucked under with your heel up. Engage your abdominal muscles to stabilize your spine and pull your shoulder blades down and back.
  3. With your hands firmly on the ground, abdominal muscles engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as legs switch positions. Repeat at maximum intensity for best results.

HomeBodyFit Tabata Mountain Climbers – Advanced

Work this circuit into your next session. All you need is a stopwatch. Remember, for best results you need to perform these at maximum intensity. 

Perform mountain climbers (engaging your abdominal muscles and keeping your shoulders strong) for 20 seconds. Rest or 10 seconds. Repeat 8 times.

Interested in starting an at-home fitness program and meal plan? Contact HomeBodyFit for a FREE Consultation.

 

 

If she can do it, so can I!

Did you know that just hearing that others “can do it” can greatly influence your fitness performance?  According to the journal of Psychology of Sport and Exercise, motivation from others can have a very powerful effect on one’s exercise duration and intensity.

Fitness plank and motivation
If she can do it, so can I!

The study went like this:

A group of 68 participants were split into two groups and asked to hold a plank for as long as possible. After finishing, the first group was told that a similar group had held their planks for 20 percent longer. The second group was given no feedback.

Following this, the two groups were asked to perform a second plank, again for as long as possible. The researchers found that the first group (who had received the feedback) rated their confidence at 45 percent before the first plank and nearly 60 percent before the second plank, holding their planks for 5 percent longer; whereas the second group’s hold time dropped 18 percent.

Essentially, the study found that if you learn or observe that your peers are doing well, you’re more likely to believe you can too.

So seek out influential stories, talk to friends and family about their fitness efforts and workout in pairs and groups. These can all help boost your confidence and enhance your performance…and don’t forget to let others know about your accomplishments!

Learn more about our couples and group fitness programs including Burlington Body Camp (drop-in tonight for only $15)

[useful_banner_manager banners=2 count=1]

 

Have your Dark Chocolate Fudge Brownie Cookie Crumble Pot…and eat it too!

whey protein recipes
Dark Chocolate Fudge Brownie Protein Cookie Crumble Pot

by Anna Sward, BodyBuilding.com

There are few things as delectable as digging in to a cookie crumble pot. As soon as you dip your spoon in, you get the crunchiness, creaminess, and warmth of chocolate paired with cool ice cream. It’s that combination of cake and gooey chocolate that tops all else.

The best part: You can indulge without throwing your diet out the window. It’s not wizardry I’m describing here. It’s protein that packs a punch!

PROTEIN COOKIES

• 1/4 cup Dymatize ISO-100 Chocolate Fudge Brownie
• 1 tbsp honey
• 2 tbsp peanut butter (or three, if you’re a sucker for the butter)
• 1/4 cup cocoa powder
• 1 small egg

FIRST LAYER
• 2 pots (340 g) Greek 0% fat yogurt

TOPPING
• 2 squares melted dark chocolate
• 2 tbsp ground almonds

Directions
1. Place cookie ingredients in a food processor and blend together until they form a paste.
2. Shape mix into 6-10 small balls and flatten each one on a baking-paper-lined cookie tray.
3. Bake at 350 F (175 C) for about 7-10 minutes, or until cookies are cooked through. Do not overbake. It’s best to take them out while they’re still soft in the center, because they tend to set a bit more as they cool.
4. To assemble cookie pots, layer 1/2 cup Greek yogurt into ramekins. If you don’t mind adding a little extra fat, you can use ricotta or mascarpone, too. Crumble a cookie and sprinkle it on top. Add some melted dark chocolate and top with 1/2 tbsp ground almonds. Ta-da! It’s delicious goodness in a bowl!

[useful_banner_manager banners=2 count=1]

Take your workout outside! Burlington Body Camp’s next session starts tomorrow

Enjoy the beautiful summer weather AND get in shape with Burlington’s most comprehensive boot camp.

Battle Ropes Workout with Burlington Boot Camp
Battle Ropes Workout with Burlington Body Camp

The benefits are astonishing:

  • Just seeing the colour green can make you feel more energized
  • Affordable (only $12/class)
  • 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

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

 

Register online