Who: Burlington Body Camp
What: An invigorating, challenging, full body workout…and NEVER do the same workout twice!
Where: Sidrabene Camp (5100 Appleby Line)
When: Mondays and Thursdays: 7/8 p.m
Why: It’s fun (…and you’ll torch hundreds of calories per class)!
Starts: July 4, 2016
Cost: $200 (2 sessions/week, 9 weeks) $100 (1 sessions/week, 9 weeks)
Register online to secure your spot
Email: info@burlingtonbodycamp.com
Phone: (905)464-2085
Following our recent post (Are you getting the most out of your boot camp workouts?), many of you contacted us to ask about what to eat BEFORE class.
Consider this: If you eat well before classes, it can help maximize energy levels, protect your hard earned muscle and keep it growing; and with all the hard work you put in at Bodycamp, you need the right fuel to reap these benefits. Everyone has different genetics and metabolisms so it may take a few experiments to see what foods and timings work best for you.
First off, we have fat, protein and carbs. Between the three, fat takes the longest to digest, next protein, followed by carbs. A low fat, small to medium sized meal will serve you well, with moderate protein and higher carbs before exercising. A high fat meal could lead to cramping while a sugary snack will cause a crash mid-workout. Note: Eating too much too soon before you workout could result in indigestion.
Should you be able to eat 1.5-2 hours before your workout (sensitive stomachs may need slightly longer) here are some examples:
you would rather eat closer to the workout (1-0.5 hours before),
should do the trick!
Should you have no time to eat before than perhaps keep a carbohydrate gel (like the ones runners use) in your bag so you’re never left with an empty tank. If it’s been three hours since you last ate then definitely have a snack prior to class. Please always eat a balanced breakfast and healthy meals/snacks as well throughout the day. Let us know if you have any questions and see you at class!
Spring Boot Camp has started, but you can still register.
When: Monday & Thursdays 7/8pm
Where: Sidrabene Camp, 5100 Appleby Line, Burlington, ON
Email: info@burlingtonbodycamp.com
Phone: (905)464-2085
Hi all,
Dan and I were talking the other night and we thought it would be a good idea to go over a few facts and suggestions about post-workout nutrition.
When we exercise during boot camp, there are obvious aesthetic benefits, not to mention numerous health benefits. That’s why you’re there! You’re burning fat and increasing lean muscle. That’s just to name a few, but the benefits are countless. That being said, exercise puts stress on the body. After exercise you’ve depleted energy stores and caused minor damage to the muscles. Without the proper post-workout nutrition, our immune system can’t come in and fix everything so that your aerobic system improves and your muscles become stronger for the next workout.
Whether you are male or female, whether your main goal is to lose fat or build muscle (or both), you need to ingest protein and carbohydrates within an hour after working out. The sooner the better, as your muscles are primed for recovery during that hour window. This is why you may have seen Dan and me drink a shake during our stretching routines. It’s the quickest way to digest protein and carbs because it’s a liquid (30 mins to an hour), whereas a solid food meal can take 2-3 hours to reach your muscles. To make a shake, mix approximately 20-30 grams of protein powder (I use whey isolate, but you could use hemp, soy, pea, etc. ), with some quick digesting carbs (I use 25-50 grams of maltodextrin, but a banana blended in your shake would also work).
Should you wish to eat a whole food meal when you get home in lieu of a shake, by all means do it! I personally do both but most people will not need to do this and one whole food meal will suffice. Keep in mind that this meal should be as fat-free as possible. Although healthy fats are essential to your diet, eating them post-workout will slow digestion and affect the absorption of food. Basically, you want a protein (such as a lean meat, hummus, greek yogurt, etc.) and a carb (such as sweet potato, fruit, quinoa, etc.).
Here are some suggestions for your post-workout snack:
Should you want any vegan options Dan is very knowledgeable. Hope this helps and let us know if you have any questions.
Burlington Body Camp. Full body workouts. Start anytime. Register online!
Did you know that working out outdoors brings major health benefits! Studies have shown that by simply being in and around nature boosts your mood and feelings of well-being.
It turns out that exercise can be just as good for our brains and our minds, and that getting outside and exercising in nature might amplify the benefits.
DR. GREG WELLS
Special to The Globe and Mail
Not only that, but our location offers an ideal hill for sprints, a major calorie blaster!
After work and/or a long day watching the kids, takes some time for yourself in a tranquil setting and be revitalized with Burlington Body Camp.
Where: Sidrabene Camp (5100 Appleby Line)
Starts: April 25, 2016
When: Mondays & Thursdays, 7/8 p.m
Pricing: $200 (2 sessions/week, 9 weeks) $100 (1 sessions/week, 9 weeks)
Register online to secure your spot
Questions? Contact us at:
info@burlingtonbodycamp.com
(905)464-2085
My clients know me well enough to expect Tabata circuits to be a regular part of thier at-home training sessions. Why do I love this four-minute, high-intensity approach? Because Tabata circuits torch calories, facilitate weight loss and challenge everyone, from beginners to pros.
Simply put, high intensity equals results. So even if you work out for less time, as long as you give it your all between rests, you will burn an average of 15 calories per minute.
What is a Tabata circuit?
Alternate between 20 seconds of high-intensity exercise (e.g. burpees) and 10 seconds of rest for a total of 4 minutes. Allow for at least one full minute of rest between circuits.
What keeps it interesting is you can switch between exercises (for example, alternate burpees and Russian twists). As long as you work hard (and take full advantage of your rests), these circuits will elicit results.
Learn more about Matt Johnson and HomeBodyFit At-Home Personal, Couples and Group Training
Group workouts keep you motivated, bonded and accountable. Why not gather your colleagues, add a friendly fitness instructor and odds are your office will become re-energized (in the boardroom and beyond).
How it works
Contact Burlington Body Camp to discuss the following:
And we’ll do the rest! We bring the equipment (bosu balls, ropes, medicine balls, etc.) and an original workout (of High Intensity Interval Training, better known as HIIT) every session so you never get board and are continually challenged.
So take a break from your cubicle and reconnect with your co-workers with some good old fashioned group interaction and dare we say it…fun!
Learn more about Group Training with Burlington Body Camp, serving Burlington, Oakville and the surrounding area.
Have you noticed that the hand weights that used to challenge you and leave you pleasantly sore after a session are feeling a little underwhelming? If yes, it may be time to increase your weight.
Different goals for men and women
My male clients, for the most part, greet this suggestion with open arms. Women on the otherhand are often uneasy with the suggestion of lifting more weight, suspicious that it will cause them to bulk up.
To these clients (and women alike), let me assure you that a couple of extra pounds on your hand weights will only help you with toning and increasing muscle definition (not bulk), which helps one burn more calories at rest (and lead to weight loss and a more toned and athletic body).
What if I do want to bulk up?
If your goal it to increase muscle mass, this can be done…and it is a purposeful program (coupled with a meal plan that increases caloric intake substatially). Before I embark on any at-home program with a client, we discuss your goals and any initial questions (and any that come up along the way).
If you answer yes to any of the following, it may be time to talk to your trainer about increasing your hand weights:
Interested in at-home training and meal plans, contact HomeBodyFit to achieve your fitness goals!
Your body learns very quickly how to handle and recover from the stress of a workout. The result? You’ll burn less calories and build less muscle. This is what’s known as “plateauing”.
So what’s the solution you ask? In order to get the most out of your workouts (and the results you desire), you have to continually switch up your workouts in order to shock your muscles and keep your body guessing.
However, this can add up to a lot of time and planning. Why not try Burlington Body Camp, where everytime you walk into a session you will be greeted with a new full body workout. Not only that, each session takes into account what you did the class before, so that all of your muscles are proficiently targeted.
“After working all day, I love that I don’t have to think about making and changing my workouts. I can leave that up to the trainers. All I have to do is show up.”
– Burlington Body Camp regular Frances Cowley
Burlington BodyCamp
Starts: February 22, 2016
When: Mondays: 7/8 p.m Thursdays: 7/8 p.m
Where: 1160 Blair Road #11S
Cost: $200 (2 sessions/week, 9 weeks) $100 (1 sessions/week, 9 weeks)
What: High-intensity interval training!
Where: Creative Edge Studio, 1160 Blair Road #11S
Starts: December 14, 2015 (no classes on December 24 & 31)
When: Mondays: 7/8 p.m Thursdays: 7/8 p.m
Cost: $200 (2 sessions/week, 9 weeks) $100 (1 sessions/week, 9 weeks)
Questions? Contact us at:
info@burlingtonbodycamp.com
905-464-2085
