“Amid the COVID-19 epidemic, I am serving current and new clients alike via video chat applications such as Skype and Zoom. Contact me to to learn more and about how to get set-up and get moving!”
-Matt Johnson
Get outside with Burlington Body Camp! Starts April 29, 2019
Secure your spot! Register online at BurlingtonBodyCamp.com
Take your workout outside! Burlington Boot Camp Starts May 7th, 2018
It’s time to take your workout outside.
According to a report published in Environmental Science and Technology, exercising outside creates greater feelings of revitalization, energy, and positive thinking than working out indoors.
STARTS: May 7, 2018
WHERE: Sidrabene (5100 Appleby Line, Burlington, ON)
WHEN: Mondays & Thursdays
TIME: 7:30pm – 8:30pm
DURATION: 9 weeks
PRICE: 2/week $230, 1/week $115
HomeBodyFit’s Top Ten Ways to Sabotage your Fitness Goals
I am a big believer in moderation. I am continually guiding my clients towards a happy balance, which includes avoiding UNDER-training as well as OVER-training. But in addition to finding the optimal fitness routine and schedule, one must also get enough sleep, eat the right foods (at the right time), etc. If you’re feeling that you are not getting the results you desire, perhaps you are sabotaging your “happy balance” with these common mistakes.
To help, here are my “Top Ten Ways to Sabotage your Fitness Goals”.
1. UNDER-training – Aim for three one-hour sessions a week. Anything less and you will not get sufficient results.
2. OVER-training – Your muscles need time to recover after a vigorous workout. It is during this time of recovery that your muscles are growing stronger.
3. Eating too many processed foods – Feed your body whole foods as much as possible. They have the most nutrition, which is what your body needs to fuel those intense workouts and repair muscles.
4. Not eating enough protein – I’ve said it once and I’ll say it again, your body needs protein to recover and build muscle. The amount depends on your weight and the intensity of your program. And don’t forget to have protein within an hour following your workouts.
5. Not getting enough sleep – For one, if you’re tired, you won’t get the most out of your sessions, and two it is while we are asleep that our bodies are focused on repair.
6. Not drinking enough water – Being dehydrated will sabotage your sessions. Invest in a one-litre water bottle and aim to empty it twice each day.
7. Stress eating or comfort eating – Always aim to eat when you are hungry and stop before you’re full. Beyond this you are eating emotionally rather than rationally. However, being too strict with your eating is unreasonable and simply no fun. Allow yourself one cheat meal a week.
8. Having too much alcohol at once – Hangovers make for terrible workouts and booze is dehydrating and high in calories. Once again, moderation is the key.
9. Forgetting to stretch – Stretching lowers stress and helps the body recover, meaning you won’t be too sore for the next workout!
10. Stressful life – Did you know that the body releases a hormone (cortisol) while under stress? This hormone causes the body to store fat and it also breaks down muscle. Find ways to reduce stress and release it from your body. My favourite way is to exercise. It is unselfish “me time”.
Interested in in getting more out of your workouts? Contact HomeBodyFit for at-home fitness and meal plans.
Burlington Body Camp Fall Session begins October 8, 2015
Fight routine fatigue with Burlington Body Camp, where you NEVER do the same workout twice!
Our trainers lead groups through unique hour-long workouts of high-intensity circuits and strength-training exercises. Not only will you torch fat and calories, our workouts will boost caloric burn during AND after workouts.
Where: Creative Edge Dance Studio 1160 Blair Rd. #11
When: Mondays: 7:30/8:30 p.m Thursdays: 7/8 p.m
Cost: $200 (2 sessions/week) $100 (1 sessions/week)
Duration: 9 weeks
Register online
Celebrate the season without packing on pounds
REGISTRATION OPEN – Burlington Body Camp Winter Session:
When: Mondays & Thursdays, 7pm or 8pm
Where: Creative Edge Dance Studio, 1160 Blair Road, Burlington Ontario
Cost: $200 (18 sessions), $100 (9 sessions)
Questions? Contact us at:
info@burlingtonbodycamp.com
905-464-2085
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Work off the weekend with Burlington Body Camp! Nine-Week Fall Session Begins Tonight
“I honestly saw better results with two sessions of your boot camp a week than I did with 4 sessions of TRX, bodyflex and spinning a week.” – Stephanie
Nine-week Boot Camp begins tonight! There’s still time to register:
- Starts: TONIGHT! (October 6, 2014)
- When: Mondays & Thursdays, 8pm
- Where: Creative Edge Dance Studio 1160 Blair Rd #11, Burlington
- Cost: $200 incl. (18 sessions) $100 incl. (for 9 sessions)
Questions? Contact us:
info@burlingtonbodycamp.com
905-464-2085
Listen to your trainer…it’s a good thing to eat before bed
It used to be that eating before bed was considered to be a big no-no for weight-loss. This is no longer the case. In fact, if you’re working out on a regular basis and eating considerately throughout the day, a bedtime snack is ideal for weight-loss and muscle gain. However, this doesn’t mean that bags of chips and ice cream are on the menu. Instead, choose wisely so that your snack fuels your body and assists with important repair processes. We like sugar-free options…
HomeBodyFit before bed snack examples:
- 1 cup of 0% cottage cheese with a tablespoon of unsweetened peanut or almond butter
- Unsweetened 0% Greek yogurt with cinnamon
- Baked chicken breast with steamed broccoli
However, if you absolutely need something sweet, Cellucor athlete and WBFF Fitness ProJen Jewell (BodyBuilding.com) offers this protein treat which pleases both your taste buds and body.
Protein Cookie Delight
Ingredients
• 3/4 cup frozen or fresh berries
• 3/4 cup raw old-fashioned oats
• 1/3 cup light/unsweetened almond milk
• 2 scoops Cellucor Red Velvet flavored whey protein powder
• Chocolate or rainbow sprinkles (optional, but great when not cutting)
• Honey to taste
Directions
1. Place berries in a bowl and microwave for 45 seconds. Once finished, mash with a fork.
2. Add remaining ingredients to create the batter. Make sure to stir thoroughly so all ingredients are evenly mixed.
3. Place 2-3 tablespoons of batter onto a plate to form each cookie, then place in microwave for 45-60 seconds.
4. Remove, let cool for a minute or two and enjoy.
NUTRITION FACTS
Serving Size: 1 serving
Recipe Yields: 2 servings
Amount per serving
Calories 262
Total Fat 2.5g
Total Carbs 29g
Protein 31g
Ask us about our online meal and fitness plans!
Coconut Oil: The Fat-Burning Fat
by Brad Chase, BodyBuilding.com
What comes to mind when you see the word “thermogenic?” Heat, probably, since the word itself means “heat generating.” Or maybe you think of a stimulant supplement like caffeine which is known to speed up your metabolism and increase energy expenditure. Maybe you’re taking one of these right now, in the hopes of slimming down. One thing you probably don’t think of is a coconut and especially the oil extracted from its flesh. Not that long ago, coconut oil ruled alongside partially hydrogenated soybean oil as the worst of the “bad fats.” Maybe you know them by their other name: trans fatty acids. These were the fats that were shown in repeated studies to increase the risk for heart disease and obesity, in addition to being linked to everything from depression to infertility. They’re the reason you stopped buying movie-theater popcorn!
Given that reputation, it’s OK if you’re skeptical about what I’m going to say next: Coconut oil is shaping up to be one of the world’s premier natural thermogenic agents. But before you go running to the Cineplex, there’s a catch: The processed coconut oil of the past has about as much in common with the healthy virgin coconut oil as Chief Wiggum does with Robocop.
Intrigued? You should be. Let’s crack open the coconut for a closer look.
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.
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)
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