You need to eat every 3 hours to keep your blood level up so your sugar doesn’t drop and your body doesn’t go into starvation mode.
You might fit in one of these categories:
You are like me, you eat like a bird & you don’t understand know how many calories to eat for your body size or what portions to eat. You need to increase the amount your eating & learn to eat the right foods so you that you kick your metabolism back into high gear and transform your fat into muscle. You don’t want to be what my sister calls, Skinny Fat, your skinny but, not toned!
You are starving yourself! You aren’t eating all day and then binge eat and have the wrong foods or a big dinner.
You eat the wrong foods or you eat too much!
Leah is a nutritionist and is one of the owners of eLifestyle as well, so besides training I have adopted a meal plan that teaches me portions sizes, calories, and what to eat & when.
I thought I would offer some advice I learned to refuel your body post workouts:
nuts- almonds
boiled egg-protein!
apple or pear with cheese
cottage cheese
avocado on whole wheat bread
turkey slice
We all need to adopt healthy habits, we aren’t teenagers anymore. More importantly our kids are watching what we are eating and learning from us. We need to set a good examples of what a healthy lifestyle is, and find that balance in our lives.
Check out www.eLifestyle.ca for their meal plan and nutrition consulting!
It is affordable like $99 for 3 mo and they cater the plan for you!
Robb’s 3-Pack Training Tips
With proper form and technique essential for isolating the target area(s) on a given exercise, here’s my how-to’s to maximize results for today’s exercise highlights…
Lower Body Move – Stability Ball Wall Squats (with a light weight)
Great for tightening and toning your entire lower body, the stability ball adds a little more challenge as you have to use more of your core to stabilize the ball during movement.
Tips:
Breathe out as you exert the most force, which is when you Lunge your body back to the center start position.
Maintain good posture as you lower into the Squat. This will protect your lower back while also engaging your core muscles for balance and co-ordination.
Be sure NOT to lift your heals at any time. This will maintain isolation over your hamstrings and booty better.
You WILL feel your quads (front of the leg) taking over in the beginning. Over time, as your hamstring and glute strength improves you’ll be able to isolate the back of your legs better.
*To up the intensity, perform with a light weight held between your legs as Nicole did today!
Upper Body Move – Overhead Triceps Extension (with resistance band)
Great for tightening and toning that troublesome spot on the back of your upper arms – your triceps, this exercise will add definition and “slenderize” your arms big time!
Tips:
Maintain good posture and a tight midsection to help with strength and to stabilize your body during the move.
Be sure NOT allow your elbows to flare out to the side. This will work to isolate your triceps better.
Having a workout partner or personal trainer hold the band, as Nicole did today, allows you to focus on the exercise while the other person can add or decrease tension randomly at any time, making you work harder.
Upper Body Move – Rear Shoulder Standing Y’s (with resistance band)
This move will put the focus on sculpting your chest, but will also incorporate your shoulders and triceps as helper muscles when performed correctly.
Tips:
Maintain good posture and a tight midsection to help with strength and to stabilize your body during the move.
Having a workout partner or personal trainer hold the band, as Nicole did today, allows you to focus on the exercise while the other person can add or decrease tension randomly at any time, making you work harder.
Keep your legs together about 6 inches apart, just like Nicole. This will allow your core muscles to provide the stability, as will also increase the challenge.
*To up the intensity, briefly pause at the top of each rep.
Upper Body Move – Overhead Triceps Extension (with resistance band)
Great for tightening and toning that troublesome spot on the back of your upper arms – your triceps, this exercise will add definition and “slenderize” your arms big time!
Tips:
Maintain good posture and a tight midsection to help with strength and to stabilize your body during the move.
Be sure NOT allow your elbows to flare out to the side. This will work to isolate your triceps better.
Having a workout partner or personal trainer hold the band, as Nicole did today, allows you to focus on the exercise while the other person can add or decrease tension randomly at any time, making you work harder.
Upper Body Move – Rear Shoulder Standing Y’s (with resistance band)
This move will put the focus on sculpting your chest, but will also incorporate your shoulders and triceps as helper muscles when performed correctly.
Tips:
Maintain good posture and a tight midsection to help with strength and to stabilize your body during the move.
Having a workout partner or personal trainer hold the band, as Nicole did today, allows you to focus on the exercise while the other person can add or decrease tension randomly at any time, making you work harder.
Keep your legs together about 6 inches apart, just like Nicole. This will allow your core muscles to provide the stability, as will also increase the challenge.
*To up the intensity, briefly pause at the top of each rep.
Hope you join me and follow along at home!
Don’t forget to check out www.eLifestyle.ca
They offer in home training, classes ( you can do them while your kid is in gymnastics at Gyros), nutrition counselling and meal plans that are customized for you!
Email me and let me know if you are inspired to make positive changes in your life or any questions you have for RObb or Leah
xo
Nicole
