So I'm going to let you all in for a sneak preview of a weight loss program that I am working on with Holistic Nutritionist, Debbie Allen. It will combine bootcamp OR personal training with one-on-one nutritional counselling and daily nutritional e-mail check-ins with Debbie.
Debbie and I have worked together with MANY clients over the last 8yrs and have seen some HUGE success stories. I have also consulted Debbie personally while nursing and training for a marathon as well as my husband who lost 35lbs in 12weeks with Debbie's nutritional counselling.
If you are "stuck" with your weight or you just don't know where to go with your diet, this is the program for you. We will combine Performance Fitness' innovative way of functional training to burn calories and drop body fat along with Debbie's individualised nutritional plan and the accountability of weekly weigh-ins to get you to where you want to be.
Stay tuned for this amazing program to come Jan 2013, registrations will begin Dec 2012.
A Personal Training Studio that gets RESULTS! We have the most current equipment and focus on education and learning so that we can offer the best training experience possible to our clients. We have a passion for fitness & health and walk the walk in our own lives. If you want to train with a passion and a focus than come see us at Performance Fitness Studios!
Monday, 29 October 2012
Friday, 26 October 2012
Food Diaries- why they work so well
I get asked A LOT every day, how do I loose weight cause I've tried EVERYTHING?! and usually my first suggestion is a food diary or an online app such as myfitnesspal.com. When you record what you are eating, you are forced to confront what you have put in your mouth or what you are about to. You have to "admit to the world" that you ate it and for that sole fact it makes you think twice before you put it in your mouth.
Also, many times we aren't even aware of how much we eat, its like we have selective memory when it comes to food, we are so proud of all the good stuff then somehow forget about the chips, popcorn, fries, pop, candies we grabbed on the run.
The bottom line is you need to be accountable and accept your role in your weight journey, your body didn't magically get to where it is now and there isn't a magic way to get it off. You CAN get to where you want to be 100% BUT its all about how much you want to get there. Commit to take care of your body and the difference in your mind and sole will be incredible.
Use a food diary to keep on track and make sure you are eating a balanced diet high in protein, fruits and veggies and low in wheat, sugars and processed foods.
If you need the accountability then I am absolutely willing to check-up on you or find a holistic nutritionist in your area and they are an amazing resource.
You can!
Also, many times we aren't even aware of how much we eat, its like we have selective memory when it comes to food, we are so proud of all the good stuff then somehow forget about the chips, popcorn, fries, pop, candies we grabbed on the run.
The bottom line is you need to be accountable and accept your role in your weight journey, your body didn't magically get to where it is now and there isn't a magic way to get it off. You CAN get to where you want to be 100% BUT its all about how much you want to get there. Commit to take care of your body and the difference in your mind and sole will be incredible.
Use a food diary to keep on track and make sure you are eating a balanced diet high in protein, fruits and veggies and low in wheat, sugars and processed foods.
If you need the accountability then I am absolutely willing to check-up on you or find a holistic nutritionist in your area and they are an amazing resource.
You can!
Thursday, 25 October 2012
At home workout #1
Alrighty, so here is at home workout #1 using only stability ball and tubing. This workout will give you a full body burn and be a great addition to any bootcamp/circuit class or cardio you are also doing. Or if you are not doing anything else then this workout should be done 2-3 times a week along with cardio.
Warm-up:
20x step ups onto the 1st step, 20x jumping jacks (can be modified to a step out, alternating legs if you cant jump), 15x squats, 20 dynamic lunges (stepping forward and back alternating legs), plank for 45sec with abs, bum and legs tight
Workout:
 |
| Chest press -starting position |
 |
| Chest press- finishing position |
 |
| squat with tubing anchored in front |
 |
| row at the top of the squat |
 |
| Mountain Climbers- alternating pulling knees in |
 |
| Plank- body in straight line and bum tight with pelvic tilt |
Repeat this whole circuit 2-3x depending on your time and how much your body can handle. If you are a beginner start with once for the first couple workouts then add the 2nd set. The goal is to move through the circuit quite quickly to keep your heart rate up and burn the most calories and fat possible.
ALWAYS STRETCH once you are totally finished as well or you will regret it the next day because you will be stiff.
If you need any modifications for injuries or joint issues just let me know and that's easy!
paula.performancefitness@gmail.com
Wednesday, 24 October 2012
Muscle Up- Men ONLY Workout still has room!
Our new program launched 6wks ago geared towards the men in the crowd has gone amazingly well! All 5 guys are registered for our next session and we have added a 2nd day to the workouts to increase the results! This program is geared to all fitness levels and gradually increases with each workout, men do NOT need to be regular exercisers to join...everyone welcome!
If you have a man in your life that wants to increase his muscle mass, decrease body fat, tighten up his abs and do it with other like-minded guys then register ASAP, Only 2 spots left!
Tuesdays @ 7pm and Thursdays @ 7:30pm
Oct 30- Dec 4
$203.40 incl tax
paula.performancefitness@gmail.com
If you have a man in your life that wants to increase his muscle mass, decrease body fat, tighten up his abs and do it with other like-minded guys then register ASAP, Only 2 spots left!
Tuesdays @ 7pm and Thursdays @ 7:30pm
Oct 30- Dec 4
$203.40 incl tax
paula.performancefitness@gmail.com
Sunday, 21 October 2012
Burn mad calories... Without the gym!
So we're going to start with the cardio for the 1st segment of the "you don't need a gym membership to transform your body".
If you have a treadmill or elliptical or bike at home you can follow these same principals just like you would using stairs, a park bench (step ups) or sprinting/speed walking from lamppost to lamp post. Choose your activity then follow these simple guidelines to get a time efficient and big calorie burning workout at home;
1) 5min warm-up- whatever activity you choose start at a comfortable pace then every min get a little faster or higher incline to bring your heart rate up so the breathing is heavier by the time 5mins rolls around
2) increase your speed, incline or intensity to as much as you can for 60sec, breathing should be heavy, (not able to carry on a conversation), and it should feel uncomfortable cause you worked hard. The pace you go at is completely different for each person so work at your "high" for the 60sec
3) rest for 1-2mins, until you have cause your breath enough to go again. The absolute max you should rest is 2mins though
REPEAT THE 60sec high and 1-2min low 5-7 TIMES. If you are used to cardio add a few more but for those of you starting fresh or after a long break do this interval repeat 2-3 times for a week before you add another interval.
4) cool down- Brian intensity slowly down to a "everyday" pace for 3-5mins and ensure your breathing and heart rate are at a comfortable spot before you stop to stretch
5) stretch- stretch quads (front of thigh), hamstrings (back of thigh), calves (lower leg) & hip (sit and put one ankle across opposite knee then tilt forward till you feel it stretch in hip/bum of the leg that's up)
Commit to yourself how many times you are going to do this each week for the next 3 wks and then go from there. This interval program will only take 20-30mins, it's very manageable so JUST DO IT! Your body will thank you!
If you have a treadmill or elliptical or bike at home you can follow these same principals just like you would using stairs, a park bench (step ups) or sprinting/speed walking from lamppost to lamp post. Choose your activity then follow these simple guidelines to get a time efficient and big calorie burning workout at home;
1) 5min warm-up- whatever activity you choose start at a comfortable pace then every min get a little faster or higher incline to bring your heart rate up so the breathing is heavier by the time 5mins rolls around
2) increase your speed, incline or intensity to as much as you can for 60sec, breathing should be heavy, (not able to carry on a conversation), and it should feel uncomfortable cause you worked hard. The pace you go at is completely different for each person so work at your "high" for the 60sec
3) rest for 1-2mins, until you have cause your breath enough to go again. The absolute max you should rest is 2mins though
REPEAT THE 60sec high and 1-2min low 5-7 TIMES. If you are used to cardio add a few more but for those of you starting fresh or after a long break do this interval repeat 2-3 times for a week before you add another interval.
4) cool down- Brian intensity slowly down to a "everyday" pace for 3-5mins and ensure your breathing and heart rate are at a comfortable spot before you stop to stretch
5) stretch- stretch quads (front of thigh), hamstrings (back of thigh), calves (lower leg) & hip (sit and put one ankle across opposite knee then tilt forward till you feel it stretch in hip/bum of the leg that's up)
Commit to yourself how many times you are going to do this each week for the next 3 wks and then go from there. This interval program will only take 20-30mins, it's very manageable so JUST DO IT! Your body will thank you!
Wednesday, 17 October 2012
Get the most out of EVERY workout
Most people have some sort of fitness and health goal but not everyone has a gym membership or cannot afford one. I'm here to tell you that no matter if you can get to a gym or not, you can change your body with VERY minimal equipment! Its all about consistency and challenging your body.
So as far what it looks like in your life here goes;
- Commit 45mins 4x week to YOU! Work with your partner/spouse and have them on your side, if they are not and you know this is a priority for you than maybe talk to other friends/family members who can help if you have children who need to be taken care of to give you time to workout
- Have a minimal repertoire of equipment at home; stability ball ($25) and tubing (medium tension- $20)
- Make an awesome play list to rock to and that will keep your "head in the game" when you're really working hard
- Get rid of the high sugar and processed foods/drinks from the house. Shop smart and be organised so you don't fall into the "I am too busy" to eat properly
- Get yourself a big water bottle and drink constantly! Your body requires and thrives off water so nourish it and it will reward you with some great results and energy.
So now that you have committed to these principles, you are ready to make some big changes! You will feel better mentally and have more energy as well as start to see those inches drop and weight go down.
The main principles to follow when designing a home workout are; functional exercises (more than one muscle group working in each exercise), start with big muscle groups and work down to smaller, CORE CORE CORE, keep your heart rate up for as long as possible (no big breaks between exercises).
Check back soon for some sample home workouts using your body weight, stability ball & tubing.
If you want more specific info, e-mail me at paula.performancefitness@gmail.com
Friday, 12 October 2012
Meet the newest edition t our family...Coming March 2013
Man Baby #4 was waving when it saw Abby watching him/her.
Abby loved it!
This little one is doing very well and moving like a champ at
only 19wks along.
Can't wait to meet him/her in a few short months
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