Even 10-15 minute bursts of activity are beneficial. When short on time concentrate on large
muscle groups and combination moves. This will burn more calories and cut your
workout time in half.
a set of dumbbells step one foot back and lower into a lunge position, do a
bicep curl before pressing back up. Then step your feet together and repeat on
the opposite side.)
your heart rate up, training your aerobic and anaerobic systems at the same
time. In other words you are doing your cardio and strength training in the
same workout! Example do a set of 8-12 lunge and bicep curls then a set of
10-20 jumping jacks or mountain climbers. There is also no need to do 100’s of
crunches to get a flat tummy. Always mindfully engage your core throughout your
entire workout. Remember spot reduction
is a myth, abs are really made in the kitchen!
are not exercising) than fat. So grab a set of weights!
fat, no fat, replacement meal shakes, cleanses etc. You will never experience
long term results on a short term quick fix. All macro nutrients are important
(carbohydrates, fats and proteins).
counting calories and eat nutrient dense foods. The less processed the food the
better it is for you. Get real about what a portion size looks like and fill
your plate with colour.
listen to our body. Are you really hungry? Or are you bored, emotional or
thirsty? Most of us are dehydrated and
thirst disguises itself as hunger. By drinking 2 litres of fresh water a day
you will cut cravings and improve your skin and digestion. My water bottle
never leaves my side.
taste your food. I know it sounds ridiculous but we are always in a rush and
our eating habits have suffered from it. When you stop and enjoy your food and
chew it properly (which will aid in digestion and nutrient absorption) you will
take in fewer calories and feel more satisfied.
It takes 15 minutes for your stomach to tell your brain that you are
full. A lot of extra calories and be
eaten in those 15 minutes. We all have felt the ‘I’m about to explode’ I ate
too much feeling after a big dinner. Being mindful will help avoid those
there about health and fitness it is hard to know where to start. A Personal Trainer can help you reach your
goals faster by creating a program tailored to your specific needs and goals,
to fit into your schedule. On top of
teaching you proper technique and form a personal trainer will coach you
through all the bumps in the road that come with making a lifestyle. And most importantly make it fun and
Van Blankers is an ACE Certified Personal Trainer & Group Fitness Instructor and 200RYT Yoga Teacher who is passionate about fitness. Living in Delta, BC, she recently returned from a backpacking trip to Peru where she visited a once in a lifetime treck to Machu Pichu. To find out more about Chelsea & her fitness services, visit her website: Chelseavanbfitness.com