Monthly Archives

July 2018

I’m Eating Healthy, but I’m Not Losing Weight!

By | Interesting Articles

Have you ever analyzed your weight loss progress while eating healthy and not see any results?  Do you wonder why?  It’s the million dollar question with more of a simple answer: when it comes to weight loss, the most important aspect is achieving a calorie deficit!

Help Me Calculate a Calorie Deficit!

A healthy meal plan

Lets dive in deeper by looking at the healthy meal plan below, using a 2,000 calorie day:

Breakfast: smoothie (almond milk, berries, spinach, chia seeds) = 500 cal

Snack: 200g greek yogurt = 150 cal

Lunch: 0.5 chicken + salad + beans = 500 cal

Snack: banana + almonds = 250 cal

Dinner: 0.5 salmon fillet + 1 cup of brown rice + veggies = 600 cal

How to make it work for your goals

Although this meal plan is healthy, if you needed 2,000 maintenance calories per day, you would simply be maintaining your weight with this meal plan. 

If you only needed 1,800 calories in a day, you would slowly be gaining weight because you are consuming more calories than your body needs; a calorie surplus

And if you needed 2,200 calories in a day, you would slowly lose weight since you are now consuming fewer calories than you need in a day; a calorie deficit

If the meal plan above was more junk food based, but still equalled a total of 2,000 calories per day, you would achieve the same results which are explained above. However, eating a junk food meal plan would not be wise for a number of reasons. Eating healthy is always recommended because it provides your body with micronutrients which contribute to many health benefits. We urge everyone to make healthy choices when they can.

Click here for tips on how to measure fat loss progress.  And for any assistance, accountability, tips and tricks, feel free to contact one of our coaches at Momentum in Hamilton!

Contact a Coach!

Why Exercise Makes You Happy

By | Interesting Articles

Have you ever experienced that happy moment after you’ve been exercising when you feel absolutely euphoric? It often happens after you’ve pushed yourself to new limits, or even if you’ve simply gone for a nice brisk walk with your dog. More often than not, we hear our personal training clients say that they feel like they’re on top of the world after they’ve finished a session. The real question is though, where does that feeling come from?

I want to feel on top of the world too!

Here are some top reasons as to why you feel so great from exercising:

Exercise affects your body

We know that exercise improves your physical health. An even more interesting thing is that endorphines (hormones that make you feel good – or even euphoric) are released in your brain when you’re active. Specifically, this happens when the intensity of your exercise is between moderate to vigerous, and longer than 20 minutes. AKA, when you’re exercising long and hard enough to work up a good sweat, you’ll get that euphoric feeling. Coincidentally, the Canadian Phsyical Activity Guidelines recommend this amount of daily physical activity as a minimum for adults. Maybe this is part of the reason why Canadians are often so happy!

 Exercise affects your mind

It’s no question that physical activity has positive affects on your mental health. For example, it can give you a sense of accomplishment and a feeling of empowerment. It can improve your self-esteem and self-efficacy. Being active on a regular basis has been clinically proven to help prevent anxiety and depression, and it’s also used as a teatment tool for both anxiety and depression. No matter how you look at it, it will help to improve your mental health and make you feel happy.

Exercise affects your social life

When you think about team sports, the social part of exercise is pretty clear. Team sports have a supportive atmosphere and camaraderie. Going to the gym is typically considered an “individual” activity, but it doesn’t have to be, at all! The gym can provide a sense of community, especially when you have a workout buddie, join classes, or train with a Personal Coach. Finding like-minded people to enjoy exercise with is a great way to unwind. It can also give you a strong feeling of belonging. Plus, it’s way more fun to be active with your BFFs (Best Fitness Friends)! As humans, we’re social creatures, and exercise can help us filll that need for social belonging and it helps us feel happy.

If you’re at a place where you’re ready to make a change in your life and experience the benefits that exercise has to offer, come in for a tour and start changing your life today!

5 Changes You Will Notice After 1 Month of Exercise

By | Interesting Articles

If you think you have to log tons of hours at the gym before your body will begin to reap the benefits from exercising, think again! Whether your goal is to become stronger, leaner, faster, or to simply become healthier, the human body is blessed with the ability to adapt to new challenges. This means that after just one month of exercise, even if you haven’t worked out in ages, your body will start to change! Reaching your goals will take time, effort, and determination, but our personal training Coaches can help you set goals (and milestone goals) to keep you motivated. No matter what your goals are, we can guarantee that you will absolutely feel better after just one month of exercise.

I Want to See Changes!

Here are 5 wonderful things you will notice after one month of exercise:

1. You’ll be happier & more focused

A good workout increase blood flow and oxygen to the brain. This means that your brain will perform better, increasing alertness and focus. It also releases endorphines, which will help to improve your mood. Fitting in a quick cardio session the night before a big presentation, or after a long, stressful day can help you get in the right place, mentally. Talk about great benefits from exercising!

2. Your skin will glow

The increased blood flow experienced during exercise can help your body get rid of waste products like free radicals which will give you that gorgeous post-workout glow. Sweating also helps to clear out your pores — just remember to wash your skin after!

3. You’ll have more energy

Exercising teaches your body to use oxygen more efficiently. This will lower your heart rate, increasing your heart’s strength and making slightly strenuous tasks feel easier over time. So, when you once struggled to walk the five flights of stairs to the office, it now feels like a breeze!

4. You’ll make healthier choices

You’ll notice that you start to crave healthier foods — or at least you have fewer cravings for unhealthy foods. Exercise is an expression of self care and the more of it you do, the more this attitude will seep into other areas of your life. If you are loving yourself enough to work out, you will also love yourself enough to nourish your body the way it needs. It’s just an other one of the benefits from exercising!

5. You’ll sleep like a baby

If you have a hard time falling asleep at night, you can now rest at east! You will be thrilled to find that exercise really helps you sleep at night. You’ll experience a more restful sleep because your body demands it for recovery. Imagine the sense of satisfaction you’ll feel when you flop into bed and have a great night’s sleep!

What positive changes did you notice immediately after starting your workout routine?

Looking for a place to start? Let our Coaches guide you through the steps to reach your health and fitness goals through personal training. Whether you’re beginner or advanced, our Coaches will design a program that’s right for you.

Let’s Get Started!

How to Apply a Calorie Deficit to Fat Loss Goals

By | Interesting Articles

When it comes to losing fat mass, there are a number of factors to take into account. Our blog, Measuring Your Fat Loss Progress, helps break down ways that can help you track of your progress. But what about calorie consumption and weight loss?

A calorie is a unit of energy.  Your body needs calories (energy) in order to function.  The amount of calories we need in a day varies for everyone depending on gender, body size, speed of metabolism, how much we move, genetics, etc.  We call this daily amount of calories, “maintenance calories”.  If you’re interested in calculating your maintenance calories, contact a Momentum Coach!

Calculate My Calories!

You consume calories simply by eating and you burn calories by the very act of living and moving.

Calorie surplus vs. calorie deficit

If you consume more calories in a day than you burn, you are in a calorie surplus.  For example, by consuming 2500 calories while only needing 2000 calories, you are in a calorie surplus. Being in a caloric surplus leads to FAT GAIN due to your body storing the extra calories as fat.

If you burn more calories in a day than you consume, you are in a calorie deficit.  For example, if you consume 2000 calories, but your body needs 2500, you are in a calorie deficit.  This results in FAT LOSS due to your body being forced to use fat stores to get the energy it needs.

You can see fat loss progress by adopting almost any meal plan, as long as you are maintaining a calorie deficit.

The skinny

Now, we all have at least one friend who has lost weight by cutting out sugar, carbs, gluten, dairy, or some other elimination method.  From the surface, it appears they lost weight simply by eliminating something out of their diet.  However, thats not the case.  The only real reason why weight loss was achieved is because they were able to create a calorie deficit by eliminating something out of their diet.  Though, eliminating major foods/nutrients out of your diet is NOT recommended because it’s nearly impossible to sustain long term success. Can anyone actually live without carbs or sugar? I know I can’t!

The bottom line is that weight loss is a calories-in-calories-out game.  It’s not the removal or addition of individual foods/nutrients that causes weight loss, it’s the calorie deficit.

Habits to help you create a calorie deficit

Sometimes achieving a calorie deficit can be as easy as reviewing and changing current habits:

  • start cooking at home and cut down on eating out
  • start meal prepping
  • smaller meal sizes
  • increase consumption of veggies by 1 serving per day
  • learn to read and understand nutrition labels
  • cut down on processed foods

And for any other assistance, accountability, tips and tricks, feel free to contact one of our Coaches at Momentum Fitness!