5 Tips and Tricks to Get Your Appetite Under Control

5 Tips and Tricks to Get Your Appetite Under Control

Posted by on Aug 26, 2016 in Blog

If you are struggling with getting your weight under control by doing simple cardio, maybe in-home personal training in Toronto & Mississauga is the answer. Personal training in combination with a healthy diet is the key to losing weight. To get your appetite under control try following these simple tips!   1.Take Your Time Eating When you eat very quickly, there is a chance you can miss your body signaling that you are full. Your body has to go through a certain procedure when processing your foods to inform you, you are full. If you finish your meal before your body can finish this procedure, you can end up overeating.   2.Consume Healthy Fats Eating healthy fats and protein in combination, have the power to make you feel more satisfied. They encourage your small intestine and brain to release the CCK hormone which makes you feel replenished and satisfied while you’re eating.   3.Get More Fibre Incorporating fibre into your diet does more than just aid your immune system. Unprocessed fibre forces the body to spend more of its energy on breaking down foods. This means more calories are used to consume food and less have to be burned through exercise. This is great if you feel like you don’t have much time during the week to do those 3 extra squats you’d like!   4.Cut Back on the Salt and Sugar The mix of carbohydrates, salt and fat is what makes fast food taste so good. Avoid this mix when cooking at home to prevent yourself from overeating. Use alternative methods to cook food like steaming instead of frying to keep your meals healthy.   5.Get Some More Sleep When your body doesn’t get enough sleep it over produces the stomach and intestine hormone ghrelin and doesn’t produce enough of the fat hormone leptin. If your body doesn’t produce enough leptin, your body is convinced that you are starving. To produce healthy doses of these hormones, get some more sleep. To get better sleep, establish a routine and hop into bed a couple hours early.   For more healthy eating tricks and in-home personal training in Toronto &...

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The Top 5 Exercises for Burning Fat

The Top 5 Exercises for Burning Fat

Posted by on Jun 22, 2016 in Blog

If your goal is to burn fat during your workout, you need a personal training routine that offers maximum results in the least amount of time. For an effective workout, you want to incorporate difficult exercises that challenge and exert a variety of muscles in your entire body. These exercises will keep you burning body fat even after you’re done exercising, making them perfect for your at home workouts and in between your Edge BootCamp sessions. Burpees Burpees are a full body exercise which work your arms, chest, quads, glutes, hamstrings, and abs at once. Since the burpee is a short burst anaerobic exercise, it burns up to 50% more fat than conventional exercises. Targeting a number of muscles in the body, this exercise is bound to increase your muscle mass, resulting in a more toned appearance. Jumping Squats Jumping squats are an awesome, calorie-torching, strength-building exercise that tones your thighs, legs, and hips. They are extremely effective for weight loss as they burn calories at a much faster rate than standard squats. Not only do they help improve muscle mass, but they are also effective in tightening and toning muscles. Jumping Lunges Jumping lunges are great plyometric exercises that work your lower body and spike your heart rate in minutes. They train the glutes, quads, hamstrings, and calves, creating an all-around amazing workout. This plyometric truly is one of the best toning and fat burning moves that requires nothing more than your willpower. Lateral Jumps Lateral jumps use explosive movements to improve your aerobic and muscular endurance. Working your entire lower body, this exercise is sure to strengthen your inner and outer thighs as well as your glutes. You can expect your caloric burn to be at an all-time high, toning all of your large muscle groups in the process. Mountain Climbers Mountain climbers are calisthenic exercises which requires exertion from your upper arm muscles, core, and legs— talk about a full body workout! Because of its intense nature, mountain climbers effectively improve cardiovascular health and improve lower-body strength. Working several muscle groups simultaneously, this exercise acts as an incredible calorie burner. In order to burn fat and...

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5 Superfoods To Pair With A High-Intensity Workout Program

5 Superfoods To Pair With A High-Intensity Workout Program

Posted by on May 30, 2016 in Blog

A high-intensity workout program is a great way to look and feel your best, giving you the body you want and helping to boost your overall health. However, there can be days when you are feeling exhausted or sore from your workout. It’s important to know that there are foods you can eat that will improve your energy level, and help you push through those periods of low motivation in order to carry through with your workout and help you feel less sluggish. These foods are all rich in protein, complex carbohydrates, healthy fats, and antioxidants, making them ideal choices for before and after your Edge BootCamp workout. Chia Seeds These seeds have a huge amount of protein, nearly double that found in other seeds or grains, more calcium than milk, and more potassium than bananas. They are delicious when used with normal apple slices to add more flavour, or when added to a smoothie, and can help your body absorb the vitamins and minerals of other foods you eat. Ideally, you’ll eat them about twenty minutes after your workout, or you can toss them in your salad, about three hours post-workout. Eggs Eggs are a fantastic source of protein, amino acids, and a whole host of other minerals including calcium and iron. They also contain vitamins A, B, D, and E, making them a great choice for those striving for a balanced diet. Be sure to get free-range, organic eggs, to avoid any potential health risks associated with the stimulants and antibiotics added in traditional eggs. They are a perfect snack before, during, and after your workout, as they increase energy and can help your body recover after a particularly intense workout. Hard-boiled eggs make for a terrific snack simply because of how easy they are to prepare, and to consume. Millet Millet isn’t a popular grain, but it’s one of the best superfoods out there. It has a sweet but nutty flavour and is cooked much the same way you’d prepare rice or pasta. It should be part of a meal that you eat about three hours before or after exercising to help you ward off any post-workout...

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Foods to watch out for when creating your diet

Foods to watch out for when creating your diet

Posted by on Apr 26, 2016 in Blog

Your fitness regime is extremely important in reaching your fitness and weight goals; but your diet also plays an important role. Without a proper diet complimenting your exercises, you’re going to have to work that much harder to get the body you want. This doesn’t mean that you’ll have to completely change everything you eat, but eating in moderation and replacing certain things in your pantry are a must. When it comes to finding healthier substitutes, there are a lot of food items that seems/pass of as healthy alternatives, but are actually just as bad! Below is Edge Bootcamp’s list of food items you should avoid. Fat-Free Yogurt Although it sounds healthy because it says “fat-free”, most of them still aren’t healthier. Fat-free yogurts tend to come in flavours that often have a high amount of sugar. Alternatively, buy fat-free plain Greek yogurt and flavour it yourself with real fruit or honey. Dried Fruit Dried fruit contains a lot of healthy vitamins and minerals but are often modified with added sugars. Eating fresh fruit is a much healthier alternative as it has fewer calories per serving, less sugar and it’s fresh! Flavoured Soy Milk Soy milk is extremely health for you as it is high in protein and potassium. The vanilla, chocolate and strawberry kinds? Not so much. These extra flavourings tend to add extremely unnecessary extra calories. Energy Drinks They promise to boost your stamina during a workout with added caffeine, vitamins and minerals, but most are extremely unhealthy and loaded with sugars. Most of these aren’t FDA approved; and there’s really no better alternative to staying hydrated then water. Blue Corn Chips This is very specific, but we often hear that blue corn chips are a healthy alternative for those extra “cheat nights”. Unfortunately they really aren’t that different- having almost the same calorie, fat and sodium. Navigating your pantry for foods that fit your diet and fitness goals requires a lot of determination and self-discipline. Let our Edge Bootcamp staff create the perfect meal and workout regime to help you achieve your fitness goals. Edge Bootcamp provides personal training in the Toronto and Mississauga areas. Give...

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Get Your Beach Body Ready with these Simple Steps

Get Your Beach Body Ready with these Simple Steps

Posted by on Apr 4, 2016 in Blog

Whether you are fit or not, summer is coming! If you are not prepared, don’t worry – we have some tips to get your summer beach body in check. Eat Right We all know the importance of diet in losing weight and achieving optimum health. The old phrase ‘You are what you eat’ does not paint a flattering picture if we are consuming the Standard North American diet. A diet high in refined sugars and starches leads to the dreaded cycle of the over consumption of the wrong foods, and further cravings due to the lack of nutrition available in our food choices. This cycle is the enemy of every body type! Avoid it by replacing your bad food habits with positive choices: Replace sugary drinks with water or herbal tea, or try lemon water Eliminate obvious sources of refined sugars, avoid baked goods, and eat only whole grain bread, whole wheat or brown rice pastas Avoid the standard coffee and bagel or cereal breakfast trap. Try breakfast smoothies made with frozen fruit and yogurt, and pair it with an excellent protein source like an eggs Soups and Salads can be an excellent and convenient way to add more vegetables to your diet A single glass of red wine, or chocolate sweetened with stevia can satisfy your sugar cravings without throwing your goals off track Have healthy snacks on hand. Nuts, veggies and hummus, and yogurt or cottage cheese make excellent choices While there is no ‘one fits all’ perfect diet for everyone, it is possible to incorporate more whole and real food choices. Avoid processed foods and aim for a variety to maximize the nutrition you need to achieve your beach ready body! Stay Hydrated Drink, drink, and drink some more…water! Keeping hydrated is essential in meeting your health needs. Avoid sugar filled sports drinks, soda, juices, and too much caffeine in favor of pure filtered water. Or try this simple homemade sports drink: 4 cups liquid (water, coconut water, herbal tea) ¼ tsp Himalayan sea salt Fruit juice or stevia to sweeten as needed Optional – add ½ tsp magnesium powder Aiming for 8 -10 glasses of...

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High-Intensity Interval Training Tops The Workout Trends in 2016

High-Intensity Interval Training Tops The Workout Trends in 2016

Posted by on Mar 28, 2016 in Blog

It is not just happening elsewhere. Today, the high intensity interval training (HIIT) is the huge trend in the fitness industry in Toronto. For the second year in a row, HIIT is ranked the No. 1 among the top weight loss workout trends in the fitness industry of Canada. High intensity interval training (HIIT) refers to a form of training, an exercise strategy that alternates between intense activities with less-intense recovery periods. HIIT is considered as a form of cardiovascular exercise. There are many reasons why HIIT is favored by both professional men and women. Research has claimed that HIIT routine can help you achieve great fitness and health results even with low requirements of training time. According to research, HIIT is an efficient way to help decrease your body fat, improve exercise capacity, endurance and muscular fitness. Also, efficient HIIT is the ideal workout method for people with busy schedule. People, who often have to travel a lot, work long hours and not get easy access, now find a good alternative to the usual workout methods. HIIT is efficient workout training for everyone as long as you have a will to work out. Moreover, HIIT workout requires you no necessary equipment and specialized workout space. All you need is a firm, flat floor and your full body – a body capable of fast and strong moves. Edge Bootcamp utilizes HIIT to help you burn fat faster than other traditional workout methods. After each HIIT workout, you burn not only calories but also more fat compared to other traditional training methods. Besides the fitness results, HIIT is considered the top trend for bringing great health results to your body. HIIT workout will help you increase your metabolism and improve your heart conditions – which means you will have a healthier heart to do other challenging sport activities. Our personal trainers in Mississauga offers customized HITT sessions that fit your...

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