Burn more calories without trying


Here’s some motivation for you to get that body out into the fresh air or at Ultrafit Bootcamp. Doing the same workout outside burns more calories than it would indoors. Don’t believe me?

Scientifically Put, It Increases “Gas Exchange”
Trainer Kusha Karvandi, CEO of Exerscribe, explains gas exchange simply as the muscles’ capability to burn energy, also known as calories. “When you prepare for activity, your brain increases your respiration rate, and the amount of oxygen you consume increases,” says Karvandi. When you exercise outside, your ability to consume oxygen and balance CO2 levels internally are increased even more. Because the body now has better gas exchange rate, it burns more calories compared to both lounging around and exercising indoors.

The Terrain Makes You Earn It
Whether you’re working out on the beach, sand, or snow, you burn more calories because you’re forced to exert more energy to do the same exercise. “The uneven surface makes your body constantly engaged and aware, causing you to use all your little stabilizer muscles in your core and ankles,” says Minna Herskowiz, fitness trainer and co-owner of Sandbox Fitness. “When you’re working out on an unstable surface, you’re forced to expend more energy, thus burning more calories. Your body needs to adapt to the changes using different muscles on every step,” Herskowiz explains.

You’re Up Against the Elements
Terrain isn’t your only obstacle. “When you’re indoors everything is controlled, but when you walk out the door you have to control your body through an ever changing environment of wind, currents, cars, and pot holes,” says fitness trainer and health coach Clint Fuqua. These challenges increase testosterone and growth hormone levels that aid in recovery. This results in a rise in metabolic activity for several hours and the burning of a few more calories.

You’re More Likely to Do It
Regardless of how the body works, let’s admit one thing: The great outdoors (or the big city) keeps your attention over the inside of a gym. “A recent study [by The Peninsula College of Medicine and Dentistry] showed that outdoor exercise is associated with greater feelings of revitalization, increased energy, and positive engagement, while decreasing tension and depression,” says Jimmy Minardi, founder of Minardi Training. “Participants also reported greater enjoyment and satisfaction with outdoor activity and said they were more likely to repeat the activity again.” After all, greater motivation is the only thing guarantee to provide greater calorie burn in the long run.

Source: http://stylecaster.com/beauty/exercising-outside/#ixzz4fIWGMmbd

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New Goals for A New Year

January is a time to reflect on what you’ve accomplished and what you want for the coming year. Check out the goals/resolutions your Ultrafit Team has made below.

Join us for our 8-week Best Body Challenge starting January 16th and get a flying start on your New Year’s Resolutions!

1. Review my goals monthly to stay focused.
2. Meal plan on Sundays for healthy eating, good budgeting and less food waste.
3. Exercise plan monthly to keep consistency with my own training and goals.
4. Do a mountain bike race.

1. Commit to yoga once a week
2. Do a free standing handstand
3. Complete another half marathon with my old running friend (no time goal, we haven’t ran together since 2011 before she had kids, so just to do a race together is the goal).

Resolution photo - Jenny
2016 was a year of injuries, setbacks and rehab, so my main focus for 2017 is to stay injury free! It’s been a humbling year and I’m learning to appreciate the things my body can achieve, and respect that fact that I’m no longer a young whippersnapper who can just get up and go for it.
1. My10km goal for 2016 never happened, and I’m scared to set this goal again as it’ll be a slow build up running longer distances. But ultimately I’ll never give up on that sub 40min 10km
2. I had a fantastic time training for and riding the Whistler Gran Fondo last summer and will definitely to at least one more this year. Think I have my eyes on Banff…
3. Practice being nice to my body and be forgiving when it when it stops me in my stride.

1. Get back to doing a full ballet class en pointe by the end of February.
2. Do an overnight hike with friends
3. Avoid injury by learning to stop when my body tells me too.
4. Write one line a day in my new notebook on something positive that happened.

1. Continue to look for the good in all people and situations.
2. Say hello and smile at people I pass on the street, in the mall, at the rink and in life.
3. I will take time for myself to just breathe, read a magazine, sit on the couch with my husband and watch TV and hang out with my kids.
4. I am looking forward to doing more meal planning for my hungry crew and trying new recipes.

1.Register for at least one 10km race
2.Be more creative with my healthy eating/try new recipes more often
3.Work on adding more heavy weight strength sessions into my weekly workouts
4.Get outside for more hikes this summer

Join us for our 8-week Best Body Challenge starting January 16th and get a flying start on your New Year’s Resolutions!

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5 STEPS in starting a great day!

morning-81. Techno-no-no
Roughly 70 percent of people admit to checking their cell phones the second they wake up. Try starting your day with a mini tech blackout and experience the difference of enjoying a simple, quiet morning.

2. Set an intention for the day
Your intentions shape your world, internally and externally. When you set an intention, you essentially ask yourself how you want to feel, creating a clear mindset to make deliberate decisions. For example, if you set an intention to nourish yourself, and a colleague invites you to share a pizza at lunch, you may give yourself more space than usual to determine if that is in alignment with your intention.

3. Gratitude check-in
We live in a world where blessings are ample, yet we often focus on the things we don’t have instead of those we do. Try listing five things you are grateful for every morning—write them down. Research shows that people who consciously focus on what they are thankful for have less stress and greater emotional well-being.

4. Two-minute bed yoga
Start with a stretch. Getting your blood flowing will improve circulation and boost your immune system.

5. Aromatherapy your shower
Add a few drops of essential oil (like ginger, peppermint or rosemary—and remember—a little goes a long way) to your shower for a clarifying and energizing experience. You’ll walk out the door feeling refreshed and ready for anything!

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Tips to Recharge Your Memory

memoryIt’s normal to forget things, but wouldn’t it be nice if we could remember all the important things that would make our lives easier? One thing you can do right now is repeat to yourself the sentence: ‘My memory is better than I think it is’. What you believe about your memory can have an impact on how well you remember things. Here are some other tips to outsmart common memory blips:

- You can’t remember a name. Quick solution: Ask where, not who. Figure out where you
know them from, and you can usually recall their names. This solution may not work too well for memorizing everyone’s name at bootcamp though! How to prevent it: Repeat the name to yourself at least 3 times in a row to help it stick in your brain. It’s most effective to
repeat a name when the person is in front of you.

- You can’t find your car keys. Quick solution: First, calm down. Looking for keys is
frustrating, which makes you tense up, and the tenser you become, the less effective your
memory is. So take a deep breath and retrace your steps from the last moment you had
your keys in your hand. How to prevent it: Don’t operate on auto-pilot. Memory doesn’t
work well on auto-pilot, so when you go to put your keys down, put them in the same
designated place such as a hook, or in a box, or in the pocket of a specific jacket – just
make sure to use the same spot each time.

- You can’t remember where you parked. Quick solution: Try to picture it in your head.
Humans are very good at remembering things that they see. Ask your mind’s eye what you
saw as you parked, got out of the car, and walked toward your destination. This should give you a clue as to where your car is. How to prevent it: Pay attention when you park. Failing to focus is one of the biggest things that interferes with memory. Each time you park, notice where you are. Look for landmarks such as signs. As you approach your destination, look back once or twice to see your car.

-You know the word, but it’s stuck on the tip of your tongue. Quick solution: Your brain
stores words by how they sound as well as by their meaning, so run through some similar
sounding words out loud, and the right one may pop out. How to prevent it: There isn’t
much you can do to head off this all-to-common phenomenon, but you can revel in the fact
that your vocabulary is probably better than it ever was – and improving. That’s because
we don’t lose our memory of old words, even as we learn new one.

Many of the routines that keep your body healthy will keep your brain in good working order too:
- Eat brain food: Get plenty of the antioxidant vitamins A, C and E found in brightly
coloured fruit and dark leafy vegetables. Aim for 7 servings a day.
- Get your omegas: Studies have linked consumption of foods high in omega-3 fatty acids to a lower incidence of depression and dementia. Try anchovies, tuna, salmon (not smoked) and herring. Have one or two servings per week.
- Ease your mind: Cortisol – the hormone your body releases when you’re stressed- is toxic
to the nervous system.
- Train your brain: Try doing crossword puzzles, read engrossing books, see interesting
movies, go to exhibitions and lectures, join new groups, and talk to new people. Many
studies link an active life to a well functioning memory.

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Mistakes That May Be Holding You Back

mistakes-2Sometimes when a person sets out to get healthy and lose a few pounds, they end up doing things that actually sabotage them in the end. Here are some common mistakes:

- Having a negative defeatist attitude. If you think there is no way you are going to
succeed, then you’ll be right! Don’t underestimate the power of your mind.

- Going on a diet that is not a manner of eating that you can adhere to for the rest of
your life. Be careful when deciding what nutritional plan you want to follow, as it should be a manner of eating that matches your tastes, budget and lifestyle. Remember: eating plan ‘A’ got you body ‘A’. If you start eating plan ‘B’ you’ll get body ‘B’, but if you go back to eating plan ‘A’, you’ll end up with body ‘A’ again.

- Weighing in too frequently, and letting the scale rule your mood and actions. Weigh
yourself at the beginning of the start of your new healthy lifestyle, and then wait at least
a month before you weigh yourself again. We take care of that for you at bootcamp!

- Not drinking enough water. Water is all that you need to drink, and you must drink at
least 8 glasses per day if you are inactive, and about 10-12 if you are active.

- Drinking sugar-laden drinks – including ‘fruit’ drinks. Sugar laden drinks, and fruit juices are loaded with calories and have no fibre. Eat fruit, and drink water.

- Consuming processed foods more often than fresh foods. Eating as close to natural is
the best way to ensure that your body is as healthy as possible.

- Not having a plan. “We never plan to fail, we fail to plan”. Get a plan and stick with it, but
make sure each step is realistic and change is gradual. Your journals really are a useful tool
for you to use!

- Not being aware of the nutritional benefits or detriments of what you consume. Lettuce is a great choice to eat, but spinach and other darker leaves have more nutritional benefit then the iceberg variety.

- Finishing every last bite of a meal, even after you are full. Don’t clean your plate – let
the dishwasher do it!

- Going back for seconds at meals. If you like it that much, have it as a leftover the next

- Skipping breakfast. It is the most important meal of the day!

- Starving all day. When you finally get around to eating, it is usually something unhealthy,
and it gets stored as energy later, rather than burned as energy now. You totally mess up
your metabolism if you do this.

- Binging after “falling off the wagon” and waiting until tomorrow to get back on track.
Admit now that you will stumble on your journey. Make it a goal to lengthen the time
between stumbles, and shorten the time to get back on track.

- Thinking of exercise as a chore instead of a way to improve your health and life. Tell
yourself that your healthy body ‘gets to’ exercise, not ‘has to’ exercise.

- Indulging excessively in alcohol. Alcohol is just added calories with no nutritional value.
Indulging once in a while won’t cause you to fail, but do remember that the calories will add up.

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