Workout with your Friends! It’s better that way!

Can working out in a group make you more fit?

Studies say yes! and here’s why………

You are more likely to get out the door to your workout when you know the group, your friends and the instructor are expecting you!

Everyone works significantly harder when there are others around as well as an instructor bringing fresh energy and ideas.

People who work out in a group tend to stick with their exercise long enough to make it a habit, when working out alone the average person quits before that lovely 6 week, habit forming time.

We can tell you many reasons why, but thought it would be even better if the actual people who consistently work out in a group were to let you know instead….. so I asked some of our regular and loyal KickStarters “What do you love about Bootcamp/ Group Fitness? What keeps you coming back?”

This is what they said…….

“It is always extra motivating to attend boot camp when you know that your presence is noticed and missed!” ~ Cara

“I have to say that bootcamp works for me because it’s highly motivational. A like- minded bunch of women keeps me positive and ambitious to get fitter. I get support and encouragement in every class. I have the chance to experience a wide variety of work outs while also having the option to modify each exercise . It’s like having a personal trainer but more fun and cheaper! Loving your classes and look forward to each one!” ~ Gillian

“Group fitness is a fantastic way to get a great workout in. The smaller group allows the trainer to give more one on one support with correcting form, motivating you when you need it and making sure you get the results you are looking for. Its nice seeing the same faces each class and developing friendships with people you enjoy working out with.” ~ Kelly

“I think being at boot camp is motivating as you workout with others. It pushes you to keep going. Of course having fantastic instructors is the key ;)!” ~ Laura

“I love bootcamp because of  how it makes me feel when I’m working hard  in the class & after I’m done. It’s exhilarating. I love how it keeps me fit physically & mentally, which makes everything I do in life easier.” ~ Gail

Thanks for sharing ladies!!! Yay for the fun & friendship that is KickStart Fitness!!

Flourless Pumpkin "Cookies"
Nutritious whole grain goodness to satisfy your craving for something a little sweet & spicy.
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Ingredients
  1. 1 1/2 cups oats
  2. 1/2 cup almond flour
  3. 1/4 cup chopped pecans
  4. 1 tsp cinnamon
  5. 1/4 tsp cloves
  6. 1/4 tsp ginger
  7. 1/4 tsp sea salt
  8. 1 lrg egg, beaten
  9. 1/3 cup maple syrup
  10. 1 1/4 cups pumpkin puree
  11. whole pecan halves for garnish
Instructions
  1. Preheat oven to 350.
  2. Mix ingredients in order listed.
  3. Drop cookies by heaping tablespoon onto parchment lined cookie sheet.
  4. Press down slightly when garnishing with pecan on top.
  5. Bake for 15-20 minutes, until desired texture.
  6. Enjoy!
Notes
  1. This makes a soft, moist cookie, almost like a muffin top!
KickStart Fitness http://kickstartfitness.ca/
sorry-for-hunger

Don’t get HANGRY!

Don’t get HANGRY!

It’s a kinda funny word, but when that feeling takes over – watch out! Nothing is funny – at all!

What is Hangry? When it’s been too long since your last proper meal or snack and not only do you start to feel the rumbles of hunger but you mood slips, you get negative, emotional and sometimes downright hostile!! (apparently both Kim + Stevie’s tongues gets sharp and our looks could quite possible kill – according to our husbands anyway!)

A lot of times when people are trying to create healthy lifestyle choices, they start eating less, sometimes too much less – leaving them vulnerable to an attack of the “hangries”!

In our 28 KickStart Nutrition plan we developed a great tool (with the help of Precision Nutrition) to help our clients recognize hunger cues. How do you know if you are eating too much, too little or if it is just right?? Just like Goldilocks, sometimes it takes a little trial and error.

Check out our hunger cues guide…….

Appetite Awareness Scale

The “How You Should Feel Timeline”

This week you are going to eat what you feel is a typical meal and then observe how you feel immediately after finishing and every hour afterward. If you’ve eaten the right amount for your goals, you might feel like this….

0
HOUR – Immediately after

You’re probably still a little hungry. It will take roughly 15-20 minutes to get a
sense of satisfaction from a meal. If you are a fast eater wait it out before going for more.

1
HOUR – One hour after finishing

You should feel satisfied with no desire to eat another meal

2
HOUR – Two hours after finishing

You may start to feel a little hungry like you could eat something, but the feeling
is not overwhelming.
3
HOUR – Three to four hours after finishing

You should feel like its time for the next meal. Your hunger should be around a 7
or 8 out of 10, but may be more or less depending on when you exercised and what your physical activity level is.

Not really hungry yet?? You likely ate too much at your last meal.

4
HOUR – Four or more hours after finishing

You are very hungry, like nothing is getting between you and the kitchen. You are at an 8 or 9 out of 10. This is where the “I am so hungry I could eat anything” feeling appears.  (Obviously if you let your hunger get this far, you may make poor choices or get HANGRY!)          
                          
Adapted from precisionnutrition.com

We suggest really being mindful about these cues, you can learn so much by slowing down and creating awareness of when and how much you really need. Trying to ignore hunger cues usually leads to being too hungry, getting cranky and then overeating – which let’s face it – never feels good!

This is just one of many amazing tools we have as a part of our 28 Day KickStart Nutrition plan – our next group will start in September, follow us on FB or sign up for our newsletter so you don’t miss out!

If you have any questions, please don’t be shy to post them on our FB page or email us at info@kickstartfitness.ca

Have a great summer & keep the “hangries” at bay!

xo Kim + Stevie

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Yup, I did it…..

So, I did it!

I sucked it up and admitted I needed help with something! I got my parking lesson! (If you have no idea what I am talking about – read Part 1 here!)

Along the way I learned something more than how important angles and perception of space are …………

I learned that asking for help is often the hardest part.

I learned that pride can close us off from receiving help.

I learned that we can’t be good at everything all the time.

I learned that mastering something new feels awesome!

In today’s world with our access to info, online tutorials and how to videos it seems we expect ourselves to be experts in pretty much anything – like it’s a personal failure if we need assistance in any way.

It can often feel that way in our industry, people feel like they SHOULD know how to make healthy food choices that nourish their bodies, people feel like they SHOULD be able to find ways to exercise that keep them engaged and motivated. (Man, we are good at “should-ing” all over the place!!)

Guess what? Finding experts in an area to ask for help makes it so much easier! You get to have their passion for the subject, their depth of knowledge and sometimes their enthusiasm and confidence can rub off on you! (Much more thrilling than a generic online meal plan or some  lonely you tube workout video)

If you have ever felt the way I felt about parking (the screaming, stomping 5 year old saying “I can’t do this!!) when it comes to your nutrition or fitness, Stevie & I are your experts! We are patient (like my dude Sean at AMA!), good listeners, enthusiastic, creative and full of ideas, resources and training to help you find the confidence and skills to “master” the habits necessary for your self care.

Check us out: www.kickstartfitness.ca

Join our community at www.facebook/kickstartfitnessyyc

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Kim admits her defeat……& gets help!

Have you ever had a “thing” you felt you SHOULD be better at? Something that embarrassed you to admit you weren’t very good at? Something that despite helpful hints and offers to help from well meaning spouses or family members you just blank and the only thing your brain screams out is “I CAN’T DO IT!!!”? I have a confession, I have such a thing……it’s embarrassing to even type it!!! Eeeek….(ok, I can do this – no one will judge me, right??)…..

I can’t parallel park!

Like, not even at all!

My husband wonders how I got my license, all I know is that at one point in my life (a long time ago, when I drove Honda hatchbacks) I could. Then slowly over time, my confidence eroded, the car I drove got longer & the amount I practiced went down. All of the sudden my brain shouts – you suck at this, don’t even try!! So bad that I have been known to abandon the vehicle mid-park in front of our house to come running in, humiliated and ask my dear husband to park it for me…he will roll his eyes, and go out and dutifully do it.

Don’t get me wrong, he has offered to help me learn…..he used to be a Transportation Manager, he knows this stuff. But every time someone tries to help (especially him!) it’s like 5 year old me covers my ears, shuts my eyes and yammers out “blah, blah, blah – I can’t hear you!! Kimmie’s not listening – she CAN”T do this!!

So – what is the point of sharing this humiliating info? Well, I made it a goal, something I wanted to master this summer and guess what? I’m doing it…..today I have a 1 hour “remedial” (ha ha!) lesson with an AMA driver!! Wish me luck!!

Do any of you have something you would like to get better at?