Week one of “bootcamp” has been going well. We workout inside a studio when it’s raining and we workout outside when it’s nice out. We’ve been using agility ladders, hurdles, bosus, steps, bands, physio balls, medicine balls and our bodyweight for our workouts. Strength, power, agility, flexibility are all incorporated into each workouts. Monday is Upper Body, Wednesday is lower body and Friday is a full body workout. It is guaranteed to be different each time so you can drop in whenever you like.

Give it a try! Drop in at Palmer’s Pro Fitness in White Rock! 7am sharp! Here is the link for info about the studio as well as directions to the location. Palmer’s Pro Fitness We still have space for a few more clients! But we are keeping our classes small so that a professional personal trainer can focus on providing a safe and fun workout.

Go to my website: Get Fit Keep Fit to find out how to contact me directly for more information.

The weather is getting nicer! Let’s get ready for shorts and swimsuits weather!

…make a booty rock hard!

I have two congrats!

Congratulations to Chris for making his goal of gaining 20lbs! It was done in approximately 2.5 months!!

Also,

Congratulations to Alycia for losing 10lbs in one month! Awesome work!

Hard work really does pay off..and so does hiring a good trainer

If you think you don’t have time for breakfast (which is one of the biggest excuses I hear about my clients missing breakfast), try this one on for size!

You will need a crockpot and a socket timer. Make your oatmeal in a crockpot! Make sure you set the timer so that the oatmeal starts cooking about 4 or 4.5 hours before you are ready to eat it. What an amazing idea! Add some cinnamon for flavour. Yum! You can either top it off with skim milk when it’s down or what I do is mix a bit of milk in with a serving of vanilla flavoured protein powder and dump it on top of my oatmeal.

Breakfast can’t be ready any faster than that!

Try it and let me know how you flavour your crockpot oatmeal.

Excellent core strength exercise:

1- Dieting makes you feel deprived. You go off the diet and eat what you want.
2- Dieting causes resentment. You feel like a child being told what to do, so you rebel and eat.
3- Dieting is rigid and unnatural. It is too difficult to eat at set times and only set amounts and prescribed food.
4- Dieting ignores body signals. Eating in a prescribed way tunes out signals that you are hungry or full because they are contrary to the diet. When you ignore them too long, you soon become unable to recognize body signals.
5- Dieting is a compulsive behaviour. If you area perfectionist at all, you probably demand that you diet perfectly. Eating any food that is not on the diet leads you to becoming so angry with yourself that you give up dieting.
6- Dieting makes you dependent. Unless you create the diet by yourself for your particular needs, you are using a diet that some authority devised. This implies that you do not know what is best for you body and you cannot trust you body to tell you when and how much to eat.
7- Dieting tends to classify foods. Foods that
are acceptable are “good” and others not allowed are “bad”. It is human nature to want what is forbidden so no one can diet for long.
8- Dieting can lead to increased weight. When you lose weight your metabolic rate decreases to compensate. When you go off a diet and increase your eating, your metabolism is no longer high enough to burn off the added calories. You gain again and the new weight stays. Over a period of years your weight goes up instead of down because of inconsistent eating.
9- Dieting leads to overeating. For all of the above reasons you are unable to diet for long. When you go off a diet or temporarily lose your resolve you may experience tremendous feelings of deprivation and resentment and this becomes a trigger to overeat. Restrictive diets have been shown to dampen appetite when intake is low but when the diet is stopped, the appetite soars. STARVING LEADS TO STUFFING

Source: The Canadian Association of Fitness Professionals, Nutrition & Wellness Specialist Certification Manual.

Plank on Bosu Ball