If you’re not getting adequate rest (close to 8 hours each night) then you’re more likely to be hungry, overeat, and put on fat.

How does this work? Something like this…

If you’re tired, you won’t feel like cooking a healthy meal, and you’ll opt for fast (fattening) food instead. This very same lack of energy will also likely cause you to skip the gym. On top of that, sleep deprivation causes your metabolism to slow down….bad news all around! 

Get your zzzz’s in!

How to get those abs!

You probably know that crunches and sit-ups alone won’t give you sculpted abs. Only a drop in overall body fat will uncover your stomach muscles.

It is fully possible for you to do this with an effective combination of fat burning cardio, resistance training and clean eating. It’s not easy, but it IS achievable with some sacrifice and hard work. Only you can decide if it’s worth it!

If you are ready to do the work, here’s what’s involved:

1) Exercise a minimum of 4 times per week. It is important to dedicate yourself to working out a minimum of 4 times a week if you want to transform your abs. Anything less than this won’t make a large enough impact on your progress.

2) Make sure your workouts are effective. What makes a workout effective? It includes intense cardiovascular training coupled with effective resistance training. 

Walking on the treadmill for 30 minutes isn’t a fat blasting routine. Neither is a leisurely 20 minutes on the elliptical machine or a 1 km dog walk each day. 

The truth is that you can dramatically increase your results while investing less time when your workouts are effective.

Cardio exercise is all about maintaining an effective level of intensity. This doesn’t mean that you should be gasping for air, but it does mean that you need to push yourself.

Resistance training is the second key part of a fat burning workout. This means working your major muscle groups against resistance in a way that stimulates your metabolism. Again, the key here is to find the right intensity!

3) Eat a clean diet. Diet is a big stumbling block for most people. If your diet is out of control then your abs will be too. You can’t trim your waist without trimming the junk out of your diet, regardless of how intensely you exercise.

Keep calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—using an app like Lose It or My Fitness Pal can help you with this step.

Just say “No” to junk food. While this may seem obvious, your definition of “junk food” may need an alteration. Refined sugar is one of the biggest culprits in the junk food world—it is found in soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats. Processed fat is another monster. As a rule of thumb, you can safely view all processed or refined items as junk food.

Eat more frequently. The key here is to never let your blood sugar “crash” by going hours without eating. One of the biggest mistakes you can make is to skip breakfast—as this is the meal that ‘breaks the fast’ that your body goes into each night. 

You’ve heard that “Breakfast is the most important meal of the day?” I would change that to “Breakfast is the most important meal to get RIGHT each day!” It sets the tone for all your waking hours. Start with some lean protein and veggies or fruit and avoid the refined sugary carbs. 

You’ll be better equipped to handle your day, less likely to crash and reach for a sugar or caffeine hit and less likely to derail your fat loss efforts.  

If you need help with your exercise program, ProActive Fitness can help! Our small group sessions like Bootcamp and HIIT will help you burn fat and our trainers can help you to 

Call or email me today to get started. Let’s do this!

Quick & Creamy Chicken Soup

By using flavourful ingredients, like roasted red bell peppers and white bean hummus, this soup tastes like you slaved over it all afternoon– but really takes less than 20 minutes to throw together. This recipe is a great way to fit some quinoa into your diet. Quinoa is a protein-packed seed that is considered a “super food”. It’s s a complete protein, containing all 9 essential amino acids, and is gluten free.

Courtesy of RealHealthyRecipes.com

What you need
Serves 5

  • 1 cup roasted red bell peppers

  • 3/4 cup white bean hummus

  • 2 cups chicken stock

  • 1/2 cup cooked quinoa

  • 1 cup shredded rotisserie chicken

  • dash salt and pepper

  • 2 Tablespoons parsley, chopped

Instructions

  1. Take 1/4 cup of the roasted red peppers, slice into strips and set aside.

  2. Place the remaining red peppers in a blender along with the hummus and chicken stock. Blend until smooth.

  3. Transfer to a medium saucepan. Add the quinoa and chicken. Season with salt and pepper.

  4. Bring to a boil.

  5. Ladle the soup into bowls and garnish with the slices of red pepper and chopped parsley.

Nutrition
One serving equals 248 calories, 11g fat, 644mg sodium, 14g carbohydrate, 3g fibre, and 20g protein