Archives by date

You are browsing the site archives by date.

Eating Out Made Easy

Eating Out Made Easy

Team, today’s topic is: eating out made easy. For many people, having a nice dinner out with friends or their significant other is one of their favorite activities to do, but at the same time, if you aren’t careful, you will wind up eating far more calories than you had planned on.

Restaurant meals are typically anything but healthy, so if you aren’t taking measures to ensure you keep your calorie intake in check, this could be very detrimental to your overall progress.

So what can you do to prevent this from occurring? Fortunately, there are some wise steps to take to help you keep your meal healthy and nutritious.

Here’s what to know.

Remove The Breadbasket

First, always remove the bread basket from the table. Most people can easily eat 300-400 calories worth of bread in a single meal if it’s sitting there in plain sight, so remove it from the picture.

This way, you won’t have to worry about it.

Order Twice The Vegetables 

Next, make sure that you order twice the vegetables whenever possible – and consider replacing some of the rice or pasta that the dish comes with and have vegetables instead. This again is a simple way to slash carbs and boost the nutritional density the meal has to offer.

Keep The Protein Lean 

When choosing your protein options, always choose lean selections such as chicken or fish that hasn’t been breaded.

Try and stay away from all ground beef dishes and even consider opting away from steaks when possible. Often they are served in very high serving sizes that will just pack on the calories – calories you don’t need.

Ask For Sauce On The Side 

Moving along the next thing to consider is asking for sauce on the side of the meal. This can also help to bring down the total calorie and sugar content, making it more manageable for fitting it into your diet. Often it’s the sauce that adds most of the calories in the first place, so you can really do some good damage control by keeping it out of the dish entirely.

Avoid High Calorie Add-Ons 

Also be sure you are mindful of high calorie add-ons. Parmesan cheese, olives, candied nuts, feta cheese, ramen noodles – all of these can be tossed on top of your meal and can significantly boost your calorie intake if you aren’t careful.

Request the dish to be served without and you’ll save calories here as well.

Eating out made easy 

So there you have the key factors to remember when it comes to eating out wisely. Use these tips and you’ll walk away with your diet intact.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Form Check: Deadlifts

Form Check: Deadlifts

One great lower body exercise to be adding to your workout routine on a regular basis is the deadlift. Deadlifts are great for strengthening the glutes, hamstrings, and quads if done with a bent knee or the lower back if done with a straight leg.

Since they are a primary compound movement, they’re also going to burn up a number of calories as you do them, boost your metabolic rate significantly, and help add more muscle toning and firmness to your body.

That said, you need to be doing them properly. Some people make some major mistakes when doing deadlifts, this will just lead them to quickly become injured if they aren’t careful.

Here are the points to know about deadlifts.

Keep The Back Neutral 

First, the biggest mistake that is often made when doing deadlifts is adopting an unnatural curve to the back. This is going to place far too much excess strain on the lower back joints and can lead to inflammation, muscle pulls, or even chronic back pain.

Keep the back in a neutral position as much as possible. This way you will be loading up all the stress and strain from the weight on the actual muscles you’re targeting instead.

Look Straight Ahead

Next, be sure you look straight ahead as you lift the weight upwards as well. This can help to keep your back in a proper position and prevent you from leading forward too much.  If you’re doing this exercise in front of a mirror, this also allows you to do a quick form check and make sure that you are going about things correctly.

Focus On The Muscle Contraction 

Finally, the last quick tip to remember as you do the deadlift exercise is to ensure you focus on the muscle contraction at all times. So many people just ‘go through the movement’, aiming to lift as much weight as they can, but that is a fast route to injury and lack of progress.

Focus on the muscles you’re targeting contracting and you’ll get a far more intense workout and proper strength gains.

The deadlift

So keep these quick tips in mind as you start doing deadlifts in your training protocol. Done right, this is a very powerful exercise but done wrong, you’ll be sorry you added them in when you end in pain and injured. Maintaining good form is a must at all times, so don’t let this go overlooked.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Boost Your Testosterone

Boost Your Testosterone

Team, today’s topic is: boost your testosterone. Testosterone is the key muscle building hormone in the body and is basically what makes a man a man, so if your levels start to decline, major problems can be ahead for you.

Fortunately, with some smart testosterone boosting tips, you can ensure you are keeping your testosterone levels in check and seeing optimal muscle gains.

Here is what you need to know.

Eat Some Fat 

First, make sure you aren’t eating a fat free diet. Some dietary fat is necessary for the proper generation of testosterone in the body and also to help neutralize some of the oxidative damage that takes place during strength training.

Those who maintain at least 20-30% of their diet as dietary fat will not only tend to feel better after workout sessions, but will maintain greater strength gains as well.

Lift Heavy 

Second, you’ll also want to make sure that you are lifting heavy throughout your workouts. Heavy weights will cause a greater release of testosterone as well as growth hormone in the body, pushing your results higher as well.

Just be sure that you never take the weight so heavy that you sacrifice form. It’s important to realize that proper form stands out as the most vital thing above all else.

Get More Sleep 

Moving along, it’s also going to be essential that you focus on getting sufficient sleep. The primary testosterone release time will be during the overnight rest period and this is also the primary time when muscle repair occurs as well.

Furthermore, those who are getting enough sleep at night will also maintain faster overall recovery rates in general, so this can help you then lift heavier in the gym.

It’s an ongoing cycle that when kick-started, will continue to produce better and better results.

Keep Stress Down 

Finally, last but not least, make sure that you keep your stress level down. Stress has a very negative influence on testosterone as well as muscle growth in general, so using proper stress busting tactics such as journaling, participating in intense exercise to release feel-good endorphins, or simply doing something that relaxes you will be vital to proper success.

Get Strong & Confident With Us

So use these quick tips and you can ensure that you boost your testosterone and you are optimizing the natural testosterone release that takes place in your body.

Stop being obsessed with the scale. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


3 Reasons To Squat

3 Reasons To Squat

Team, today’s topic is: 3 reasons to squat. If you are getting ready to start out on your workout program and want to make absolutely sure you are going to see top-notch success, one of the post pivotal things to be paying attention to is that you are choosing the proper exercises as you go about your workout protocol.

One of the main exercises that must be included is the squat, but yet, some people skip over it because it’s just too intense or because they don’t know how to do it correctly.

But, if you want optimal results, you will want it to be there.

Let’s have a look at three key reasons why doing the squat is going to be a must for your success.

Total Lower Body Strengthening 

The first reason to be adding the squat to the picture is because it’ll help boost your lower body strengthening level. When you do squats, you’ll hit the glutes, hamstrings, as well as the quads, so this can help to reduce the total number of exercises that must be performed in the workout session.

This allows you to get in and out of the gym more quickly even on your busiest of workout days.

High Calorie Burn 

Moving along, the next reason to be adding squats into the picture is because of the high calorie burn they’ll offer you.  Do squats and you’ll be burning up calories faster for hours after the session is over, meaning your fat burning capabilities are significantly enhanced.

Since these are also the largest muscle groups in the body, your entire workout intensity will go up when they’re performed.


Stabilization Improvement And Ab Integration 

Finally, the last big reason to be adding squats into your workout protocol is because they require the stabilization muscles in the body to be contracting intensely as well, which then means that you will see great ab core strengthening as well.

When it comes right down to it, it’s far more effective to strengthening the abdominal muscles using heavy weight compound exercises than loads of abdominal crunches, so this is what you should be focusing on getting into your workouts if that’s the goal.

3 reasons to squat 

So as you can see, the squat is not an exercise to miss out on. If you are not regularly doing this in your lower body or full body workout routine, it’s time that you brought it into the picture.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Worst Recovery Mistakes

Worst Recovery Mistakes

Team, today’s topic is: Worst recovery mistakes. After putting in an intense workout session in the gym, one of the key things that you need to be most concerned about as you come out is your recovery ability. If you aren’t recovering as you should between workout sessions. It’s going to seriously impact your progress because not only will you not be getting stronger, but you also may find that you get injured as well.

Or, if you aren’t getting injured, you’ll definitely be getting burnt out and that can put you off the workout bandwagon entirely.

So this said, it pays to learn some smart recovery tips to ensure you are using at all times. To help assist your knowledge, let’s go over three errors that people often make. So that you know precisely what you should avoid.

Neglecting Post Workout Nutrition 

The first error far too many people make is neglecting post workout nutrition. Make no mistake about it, your body is primed to take up nutrients as soon as you leave the gym, so if you don’t get that nutrition in, you’ll be falling short in terms of recovery.

Maximize this increased need for nutrition during the first half hour after your workout by having some lean protein along with fast acting carbohydrates.

Then follow that with another meal about an hour later.

Not Making Time For Stretching 

Next, also make sure that you aren’t skipping over the stretching in your workout program. Taking ten minutes at the end of the session to get this in will not only help to ease post workout muscle soreness, but it can also help to boost flexibly, which then means you can move through a greater range of motion as you do your exercises, enhancing your strength gains.

Flexibility training is a vital component of any workout plan, yet one that often goes overlooked.

Staying Up Too Late 

Finally, make sure that you do prioritize sleep. If you aren’t getting to bed at a reasonable hour and getting enough hours each night, this too will seriously hamper your recovery ability.

Remember, your body goes into deep recovery mode while you sleep each night. So if you don’t spend enough time there, you don’t get that recovery taking place.

You also release positive growth hormone and testosterone during sleep, which improve the repair process as well.

Get Strong & Confident With Us

So keep these worst recovery mistakes in mind and make sure you are avoiding them on your protocol.

Stop being obsessed with the scale. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Why Choose Salmon

Why Choose Salmon

Team, today’s topic is: why choose salmon. If you are hoping to enhance your health, get leaner, and see increases in your fitness level, paying attention to your diet is going to be a must. What you eat on a day to day basis is going to have a significant influence on the nature of the results you see from any workout program you do as well as how well you fend off disease and maintain a strong sense of well-being.

One particular food that offers some stand-out benefits to take note of is salmon.

Let’s go over the many different reasons why including salmon in your diet is a must.

It’s High In Quality Protein 

The very first reason to be eating salmon more often is because it’s one of the top sources of protein in your diet plan.  Meeting your daily protein requirements is one of the most important things that you must do if you want to move forward with your results, but yet one that some people fall short in.

If you tire quickly of eating chicken breasts and egg whites day after day, salmon will make for a great change of pace.

You should be aiming to get at least one gram of protein per pound of bodyweight, so salmon can easily help get you there.

If Offers Omega Fats 

Moving along, another great thing about salmon is that it offers a powerful dose of omega fats. These are critical to maintaining a strong mind, boosting insulin sensitivity, warding off diabetes, heart disease, and cancer, as well as have mood enhancing effects.

This is another nutrient many people fall short in, so one to pay close attention to. Salmon helps you meet your requirement needs.

It’s Low In Mercury 

Finally, last but not least, salmon is a fish source that is lower in mercury, which is important to take into consideration. If you are feasting on high-mercury fish on a regular basis, you could be putting your health in serious risk, so it’s always best to opt for the lower mercury varieties instead.

Why choose salmon

So grill it, smoke it, steam it, bake it – just be sure that you get some salmon into your diet today. Keep in mind that this fish does contain more calories than other protein sources that are leaner due to the added fat content so adjust your diet accordingly.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Best Fruits for Fat Loss

Best Fruits for Fat Loss

Team, today’s topic is: What are the best fruits for fat loss. As you gear up to get going on your fat loss diet protocol, one food that gives some people some confusion is fruit.

Is it right or wrong for fat loss? Should you indulge – or will the sugar in fruit stop your results?

The key thing to remember is that while fruit does contain sugar, it also contains fiber and antioxidants. As such, you’ll want to be getting it in. it’s relatively low in calories as well, so a great way to calm your sweet tooth.

That said, when it comes to fruit varieties, some are better than others. Let’s take a closer look at which fruits crack the top choices for fat loss foods. Serve these up as a quick snack midday or add them to your main meals for added flavor.

Raspberries 

The first perfect choice for your fruit indulgence is raspberries. These are loaded with antioxidants, so will support a strong immune system.

In addition to that, they’re also one of the fruits lowest in natural sugars, so they will have very low influence on blood glucose levels.

Finally, they’re sky-high in dietary fiber, which will help to ensure that they keep you feeling satisfied for hours after you eat them.

Grapefruits 

The next smart fruit to choose for your fat loss plan is the grapefruit. Grapefruits are also very low in sugar and therefore will help to prevent hunger from growing after you eat them.

They’re rich in vitamin C, which is important for those who are dieting as your immune system can be compromised with a lower calorie intake. This will help to strengthen it so that you can be sure you feel your best at all times.

Watermelon 

Finally, the last fruit to consider eating more regularly for fat loss purposes is watermelon. Watermelon is a good choice because it’s so high in water content, you can eat a high amount of fruit for few calories.

Since many people who are on fat loss diets often feel like they just don’t get to eat enough food overall, this definitely works in your favor.

best fruits for fat loss

So there you have the three main fruits to focus on. This isn’t to say that other fruits won’t offer great benefits as well, it’s just that these fruits tend to be a better choice above all others.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Stretch Smarter

Stretch Smarter

As you move through your workout program, one variety of exercise that you must make sure you don’t overlook stretching.  Stretching is not only going to help reduce post workout muscle soreness, but it’ll help to boost your total range of motion, which then means you can see better results from each and every exercise you include in your protocol.

Now, some people simply don’t know how to stretch properly for best results, and as such, they avoid it.

Let’s get you off to a better start by going over a few key tips you should know for proper stretching.

Don’t Forget To Breathe 

The very first thing to remember is that you will be able to stretch further and deeper if you are practicing deep breathing as you stretch. With each deep breath you take in, the muscles will relax and this will allow you to move deeper into the stretch.

Try and do one to two long inhales and exhales with each stretch you do.

Hold Each Stretch, Never Bounce 

Next, make sure that you hold each stretch for at least 10-20 seconds per muscle group. This will help your body adapt to the stretch and help you push even further as the tension in the muscles relax.

Also be sure that you never bounce up and down through a stretch either. That’ll just ask for an injury and will put your muscles at risk for a tear or pull.

Warm-Up First 

Finally, the last thing to remember and note for a proper stretching session is that you always must be warmed up first.

Never stretch while cold or you will tear a muscle. It’s typically most effective to stretch after your strength training or cardio workout is done as part of your cool-down, however if you aren’t working out on that given day and still want to get some stretching in, you can do so after a brief 5-10 minute warm-up.

don’t overlook stretching

So keep these points in mind as you go through your stretching protocol. It’s one area of your fitness that won’t produce direct results in terms of your body composition but it can indirectly impact the performance you give during each session you do. That then will impact how you look, so it’s still of great importance to dedicate some time to each week.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Secrets for Faster Weight Loss

Secrets for Faster Weight Loss

Team, today’s topic is: secrets for faster weight loss. If you’re on a fat loss diet and workout protocol but aren’t seeing as fast of results as you had hoped you would, all it may take is a few minor adjustments to get you on a better path to success.

If you utilize a few of the top secrets the weight loss pros know, you can reach your dream body far faster.

Let’s go over these quick tips to remember and start utilizing at all times.

Stagger Your Calorie Intake 

First, avoid adopting a very low calorie intake 7 days a week. If you do this, you’re headed to a metabolic nightmare.

The body is going to adapt fast to such a low intake and when it does, your fat loss will come to a screeching halt.

To avoid this, have some higher calorie days worked into your diet week. This way, your metabolism stays strong and never knows what to expect.

Seek Out New Recipes 

It’ll keep burning fat at top speeds if you do this.

Next, also be sure that you seek out new recipes on a regular basis. If you aren’t taking the time to try and incorporate more variety into your diet plan, you can rest assured that it will only be a matter of time before you become bored.

By trying new recipes on a regular basis, you won’t come to feel nearly as deprived and this means you’ll start to enjoy your diet more.

The key to losing fat is simply enjoying and sticking with a diet, so this is paramount to success.

With so many to choose from, there’s no reason you can’t find one that you enjoy.

Avoid Boring Cardio Training 

Along with keeping your food interesting, you also need to keep your workouts interesting and if you’re doing session after session of regular cardio training, that it won’t be.

Mix it up.

Join a team sport for something totally different, Calgary Sport and Social has a wide variety of mixed leagues for you and your friends.  Boot camp classes (wink, wink lol) are also a great way to boost your cardio fitness and see faster results.

Just be sure that you do avoid those boring cardio sessions because not only are they not that effective for fat loss, but they’re also going to cause a negative association to grow with regards to exercise.

Shock The Body 

Finally, make sure you are constantly trying new workout techniques to shock the body and keep it seeing strength and performance gains.

Never let your workout grow stale or your results will be shortly behind it.

secrets for faster weight loss

So there you have the top factors to know and remember to speed up your weight loss results and get your program moving along. Use these next time progress slows.

Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.


Ways To Eat Greek Yogurt

Ways To Eat Greek Yogurt

If you’re struggling to get your protein intake up in your fat loss diet, one food that you want to ensure you aren’t overlooking is Greek yogurt. Not only is it high in the protein that your body requires for proper tissue repair, but it’s also a great source of calcium as well, which will foster stronger bone growth and also help to improve fat loss in the stomach region.

Those dieters who eat calcium rich dairy products as part of their fat loss plan tend to show greater fat burning from the stomach especially, so if flat abs is in your goal set, it’s a food to start including.

Some people do overlook Greek yogurt however because they simply don’t know how to eat it. They don’t like it on its own, so that leaves them leaving it out of the picture.

Not any longer.

Try one of these seven ways to incorporate it into your diet and you’ll be all the better off.

Serve It With Berries 

It’s important you don’t purchase sugar-laden Greek yogurt, so instead, buy the plain variety and serve it up with some fresh berries.

They’ll add sweetness, antioxidants, and fiber – all great things for superior nutrition.

Add It To Smoothies 

Another way to get this food in is to add it to the smoothies you prepare. It’ll thicken them up in a hurry and add a richer and creamier taste.

Make A Dip Out Of It 

If you are a fan of raw vegetables for a snack, try making a dip with your Greek yogurt. Mix plain Greek yogurt with some salsa and serve this up with your freshly diced vegetables and you’ll be set.

Use It In Pancakes 

Pancakes offer great possibilities for Greek yogurt. You can either use it right in the pancake batter along with some oats and egg whites, or you can serve it dolloped on top with some sugar-free maple syrup.

It’ll wake up this traditional morning meal.

Add It To Muffins 

Greek yogurt can also be added to muffin mixes to replace some of the other moisture-rich ingredients. Cut back on the oil and replace some of it with Greek yogurt instead.

If you browse through various recipes, you’ll quickly come to see that many healthy muffin recipes do call for this added to the mix.

Get Strong & Confident With Us

So next time you’re in the grocery store, make sure you do pick up some Greek yogurt and find a way to incorporate it into your diet protocol.

Stop being obsessed with the scale. Here at K-Fitness Personal Training Calgary we specialize in helping clients rebuild their confidence and self esteem so that they can re ignite their passion and excitement for life. Come in and see for yourself the difference working with professionals can make. Apply to work with us Right Here.

We are located at 560 69 Ave SW. Follow us on Instagram, like us on Facebook and subscribe to our YouTube Channel  for more conversations on weight loss, self esteem and developing your confidence.

If you’re in the Douglasdale/ Quarry Park area check out our other location Hybrid Fitness. You can also follow them on Instagram, like on Facebook and subscribe on YouTube Channel here.