Complete 3 sets of 12 reps of the following exercises! 3X12
Interested in more exercises to sculpt or body your have any questions on form for any of the exercises?
Shoot me a msg in my contact forum and I am more than happy to help! xo
Believe it or not, a cheat meal can be used as a great dieting tool that can actually keep you dieting longer!! For individuals dieting for long periods of time, it allows you to have a momentary break from their diet. When cheat meals are given at the right time, a proper one can…
When dieting for long periods of time, your body’s hormones naturally begin to down-regulate.
The most affected hormones in controlling one’s metabolism here are, leptin, thyroid hormones (T3 and T4) and grehlin.
Responsibilities of these hormones: Overall energy expenditure fat storage, mood, metabolic rate and hunger.
By giving your body the occasional “cheat meal” you are giving your body a spike in calories and carbohydrates. This tricks the body into forgetting about its calorie deficit and keeps it from attaining the negative side effects of a sustained caloric deficit.
This high calorie and carbohydrate meal, you are spiking your metabolism and driving these hormones back to normal levels and increasing your metabolic rate. The high calorie/high-carb meal is highly unlikely to be stored as fat due to the body already being accustomed to a restricted calorie/carb diet.
When you leave the body in a constant caloric deficit, it will continue to down-regulate the thyroid. This leads to lower metabolic rate, decreased fat burning and increased hunger and cravings over a long period of time.
Signs of time for a cheat meal?
OH CARDIO… the thing many of us dread! When you think of cardio, many of us may think of endless minutes and hours on a mechanical piece of stationary equipment. Going into your cardio session without your phone or Ipod almost seems like a complete tragedy! God forbid you FORGET your headphones… that cardio is just not happening anymore.
Well I’m here to enlighten you on how to get more bang for your buck on your next cardio session! Say goodbye to the long, endless and dreaded cardio and HELLO to a new fast and efficient way of doing your cardio!
I’d like to introduce you all to your new best friend, HIIT training.
WHAT IS HIIT? HIIT stands for High Intensity Interval Training! It is a training technique that involves giving your absolute 100% effort for a short period of time, followed by a recovery period (can be active/non-active rest depending on your intensity)
WHY DO HIIT? This will give you a HIGH intensity workout in a short period of time! Due to the high intensity of the workout, you keep your heart rate HIGH and burn MORE fat in LESS time! (like I said before, say buh-bye to staring at the clock on that cardio machine!)
BUT STILL, you may ask, “Ayesha, I don’t get how you are burning more in 20 mins when the treadmill said I burned 550 cals on my hour long steady state cardio…”
I SAY…
ITS ALL ABOUT THE EPOC! (Excess Post-Exercise Oxygen Consumption)
When you have high intensity workouts, you increase the body’s need for oxygen during the workout and this creates an oxygen shortage, resulting in asking your body for more oxygen during recovery. This afterburn effect is known as EPOC and will keep you burning calories ALL day long, even AFTER you’ve left the gym! Now, how great does that sound?
Burning fat even when you’re not working out!
SO OVERALL, yes your steady state cardio may burn a lot of calories during your cardio session, but HIIT training burns a great deal of calories DURING & AFTER your workout.
THEREFORE MAXIMIZING YOUR FAT LOSS!!!!
...Still interested in learning more about HIIT?
Below is a list of my favourite benefits of HIIT training!
OTHER BENEFITS OF HIIT:
Interested in trying out some of MY HIIT workouts & learn more ways on MAXIMIZING efficient ways at fat loss?
Shoot me a message in my contact forum and inquire about my One-On-One Personal Training Program!
Who doesn't love a PB & J? Since starting my competition prep, I've found a different way to enjoy this sandwich with a nice healthy twist! Loaded with protein, complex carbs and healthy fats this meal makes the perfect pre-workout meal leaving you feeling full & satisfied with a smile on your face! :)
All you need is:
Instructions:
MACROS: 44 C, 10 F, 36 P
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These are one of my absolute favourite snacks! I instantly became obsessed with them when I saw them when I was shopping at Whole Foods and had to try them! I was buying bags and bags of this superfood snack until I finally decided to try make my own! I do not own a dehydrator to make them like how they sell them in stores so I made my own alternative using my oven. Crisp and salted to your own desire, give this healthy snack a try! :)
WHY I LOVE KALE? Kale is a superfood rich in antioxidants, including vitamins A, C and K.
Okay so prepare to be shocked but this is all there is to it...
INGREDIENTS:
INSTRUCTIONS:
No one likes to be stressed but unfortunately in this day and age stress seems inevitable of escaping! Stress appears in our lives in many situations, and if we let it get the best of us, our bodies can be at major risk and suffer from a number of concerning health problems! We aren’t going to let that happen, so that’s why I’m here to share my 5 tips to help MINIMIZE the stress in your life. Its YOUR life and YOU are the only one in control so don’t let stress get you down!
First off something we all can do is just eliminate all the unnecessary stress in your life. You will be surprised with how much stress you can alleviate from just doing this simple task.
If someone in your life is constantly causing you stress, limit the time you spend with that person, if you feel overwhelmed with tasks, say no if you feel you are taking on more than you can handle. It’s perfectly OK. You don’t have to say yes to everything and everyone, you are only human.
If you can’t eliminate the stressor, learn to cope with it in a positive manner. Change your expectations and attitude by trying to view the stressful situation from a more positive perspective. Look at the big picture of the situation and ask yourself, “Will it matter in a month?” “Is it really worth getting upset over?”
Take a moment to reflect on all the things you are grateful for in your life. Gratitude is the best medicine to let go of anything that isn’t serving you and bring you back to understanding what is most important in your life.
Reduce the stress in your life simply by taking care of yourself. Try meditation, get some fresh air and go for a walk, listen to your favourite songs, have a killer workout, read a book that you love, get a massage, talk to good friends, make yourself a nice warm cup of coffee or tea, take a long bath, the list could go on! In our busy lifestyles we tend to forget to do the things that make us happy but it is very important that we remember, “DOWN TIME IS NOT WASTED TIME.”
This will without a doubt increase your stress resistance and ultimately make a happier and healthier you! Eat healthy, exercise, sleep, avoid alcohol, cigarettes and drugs and you are on your way to being a powerhouse machine capable of fighting any stressor that comes your way!
You’d be surprised with what a little organization can do. Something as simply prioritizing your time can help put your mind at ease just by focusing at the task at hand and tackling one thing at a time!