Author Archives: Matt

Spice up your plank with this exercise

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Spider Plank with Burlington Boot Camp

Spider Planks!

1. Start in the plank position on the floor with your arms bent at a comfortable.
2. Raise one foot off of the ground, rotating the leg and bringing the knee towards your elbow – aim to reach your elbow.
3. Return your leg to the starting plank position and repeat on the opposite side.

Benefits:

  • Strong sore
  • Toned abdominal muscles, focusing on the obliques

Our HomeBodyFit and Burlington Body Camp clients can expect effective and challenging circuits as a part of our regular sessions.

Learn more about our services and FREE CONSULTATION!

7pm classes SOLD OUT! Spaces still available for 8pm Burlington Body Camp Fall Session

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Spider Plank with Burlington Boot Camp

Spider Planks!

There’s only one more week to register until the Burlington Body Camp Fall Session begins!
Details:
  • Starts: October 6, 2014
  • When: Mondays & Thursdays
  • Available time: 8pm (7pm SOLD OUT)
  • Where: Creative Edge Dance Studio 1160 Blair Rd #11, Burlington
  • Cost: $200 (18 sessions) $100 (for 9 sessions)

Register online!

Questions? Contact us at:
info@burlingtonbodycamp.com
905-464-2085

Learn more about Burlington Body Camp

 

What is Functional Fitness?

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How to do Wood Chops Functional exercise

How to do Wood Chops Functional Exercise

At HomeBodyFit, we love functional fitness, otherwise known as training your body to handle real-life activities in real-life positions. For example, our training programs are not confined to lifting weight in an idealized posture conceived by a gym machine. Conventional weight-training (which is great and should be a part of of your fitness routine) isolates muscle groups, but functional fitness routines take your regime one step further and teaches the muscle groups you’re isolating to work with others,

One example, The Wood Chop!

How to do The Wood Chop

All you need is a medicine ball (we have 8 to 20-pounders available for our clients).

  1. Holding the ball with both hands, squat down with the ball over one knee.
  2.  With control, explosively swing the ball over your opposite shoulder.

Important! Concentrate on decelerating the ball with your core.

Benefits:

  • Slimmed waistline
  • Strong core
  • Defined shoulders

The HomeBodyFit Wood Chop Circuit (Advanced)

Do 10 reps of The Wood Chop on each side and repeat four times

Ready to take your exercise and/or program to the next level? Learn more about HomeBodyFit at-home fitness programs and meal plans.

Trying to add more protein to your diet? Here are the top 40 ultimate protein picks

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Add more protein to your diet with with Sashimi Tuna

Yellowfin Tuna – This meaty swimmer delivers a boatload of easily digested, premium-quality protein

Pump up your protein intake with Bodybuilding.com’s top 40 ultimate protein picks.

by Matthew Kadey, MS, RD

Let us count the reasons we’re obsessed with protein. For one, you need enough of this benevolent macronutrient to build and repair muscle. It also plays a role in revving fat-burning metabolism and reducing the hunger pangs that can lead to an attack on the vending machine. Additionally, protein works to slow the release of carbohydrates into your bloodstream, which can prevent the sudden spikes in blood sugar that are thought to encourage fat storage and sagging energy levels.

Read more…and see all 40 picks!

Learn more about HomeBodyFit’s at-home fitness programs and meal plans

How to enjoy dessert…guilt-free! And other healthy eating tips from HomeBodyFit

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Here are three tips for healthy eating and better balance

Enjoy food is a large part of achieving balance

Enjoy food is a large part of achieving balance

How to enjoy dessert…guilt-free!

The goal at HomeBodyFit is to help our clients achieve better balance in their lives. We assist clients with incorporating the optimum amount of  exercise into their their week; followed by plenty of rest for recover and muscle repair and healthy eating habits. But what’s also included in achieving balance? INDULGENCE! That’s right, life is for living and what good is looking and feeling your best without enjoying something decadent and sinful once in a while.

So the next time you’re craving dessert, here’s a tip for enjoying it guilt free (while making room): omit the carbs (e.g. rice, potatoes, bread) from your lunch or dinner plate, substitute with more veggies and greens (see below) and dig into that brownie and ice cream with abandon.

Healthy eating tips from HomeBodyFit

Eat more greets!

More greens

Add spinach or a greens powder to your smoothie, steam kale and serve with meat or fish for lunch or dinner…whatever your preference, eat greens at least once a day.

“Greens benefit every cell of your body and deliver more nutrients calorie for calorie than just about any other food on the planet.”

Frank Lipman
M.D., founder of Eleven-Eleven Wellness Center in New York City

Healthy diet tips from HomeBodyFit At-Home Personal Training

Eat more protein for breakfast

Protein for breakfast 

Our clients hear this one all the time…enjoy a protein-rich breakfast every morning. It satisfies one longer so you’re less likely to snack; you’ll also make better choices for the rest of the day…and it refuels your body after sleep.

Try two scrambled eggs with half a cup of egg whites, avocado and two slices of turkey bacon on thinly sliced sprouted grains toast.

Or if you’re breaking a serious cereal habit, try a protein shake with half a cup of oats to satisfy your sweet tooth.

Save time, money and get results with an at-home fitness program and meal plan. Contact us today for a FREE consultation!

Still not having a protein supplement after your workout? Here is a one-minute video guide to Whey Protein Isolate

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59 second guide to Whey Protein Isolate Supplements

59 second guide to Whey Protein Isolate

“After intense training whey isolate’s fast digestion helps helps speed recovery and increase the potential for lean muscle growth”

Jamie Eason, Fitness Expert

Our clients are continuously asking us about protein supplements and we’re big fans of Whey Protein Isolate. Not familiar with this supplement? Here is a quick, one-minute introduction.

Watch now!

Burn up to 1000 per hour with Burlington Body Camp – Registration Now Open for Fall Session

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Burlington Body Camp Registration for Fall Now Open - October 6, 2014

Burn upwards of 1000 calories/hour with Burlington Body Camp

At Burlington Body Camp, we take fitness to the next level! For each workout, we string together a series of body-weight interval training circuits that scorch calories, boost endurance and improve muscle endurance. Register today to secure your spot!

Registration Now Open for our Fall Session

Starts: October 6, 2014

When: Mondays & Thursdays, 7pm or 8pm

Where: New location! Creative Edge Dance Studio 1160 Blair Rd #11, Burlington

Cost: $200 (18 sessions) $100 (for 9 sessions)

Register here!


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Burlington Body Camp

Burn an extra 300+ calories a day in just 4 minutes

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How to do Mountain Climbers

How to do Mountain Climbers

Mountain Climbers are an incredibly challenging exercise, but they are worth it! They scorch calories, boost your metabolism, pump up your heart rate and strengthen legs and core muscles. And the best part is…you can do them anywhere!

Even if you only do one HomeBodyFit circuit, (below) you’ll boost your calorie burn for the day – 300+ calories worth!

How to do Mountain Climbers

  1. Come to a push-up position with your knees off the floor and your hands shoulder-width apart. Your hands should be positioned slightly ahead of of your shoulders and your fingers pointed forward.
  2. Bring one foot forward like a lunge and place it on the floor under your chest with your thigh towards your chest. Keep your other leg straight and strong and your toes are tucked under with your heel up. Engage your abdominal muscles to stabilize your spine and pull your shoulder blades down and back.
  3. With your hands firmly on the ground, abdominal muscles engaged and shoulders strong, jump to switch leg positions. Both feet leave the ground as legs switch positions. Repeat at maximum intensity for best results.

HomeBodyFit Tabata Mountain Climbers – Advanced

Work this circuit into your next session. All you need is a stopwatch. Remember, for best results you need to perform these at maximum intensity. 

Perform mountain climbers (engaging your abdominal muscles and keeping your shoulders strong) for 20 seconds. Rest or 10 seconds. Repeat 8 times.

Interested in starting an at-home fitness program and meal plan? Contact HomeBodyFit for a FREE Consultation.

 

 

Double Chocolate Protein Cookies (20g of protein per cookie!)

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Double Chocolate Protein Cookies

Double Chocolate Protein Cookies

Looking to take a break from protein bars? Here’s a BodyBuilding.com recipe for gooey, soft and intensely chocolaty cookies with extra protein.

Double Chocolate Protein Cookies

2 tbsp cashew nut butter
1/4 cup whey protein powder
1/4 almond milk
1/4 cup 100% cocoa powder
1 tbsp coconut flour
10 g 85% dark chocolate
Directions
1. In a bowl, mix all ingredients together with a spoon.
2. Bake as two “blobs,” or four if you want to make smaller cookies. Use a nonstick or silicone cookie tray.
3. Bake at 325 degrees F (160 C) for about 25 minutes, or until the cookies are baked on the top and bottom but not fully cooked through. You want them gooey and soft in the center so they’re chewy instead of dry.

NUTRITION FACTS
Serving Size (1 cookie)
Recipe yields 2

Amount per serving
Calories 280
Total Fat 18 g
Total Carbs 10 g
Protein 20 g

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