Alcohol: think again!

Drinking alcohol is one of the most effective ways to hinder muscle growth and fat loss!

Alcohol is calorie dense (between 25-100cal per ounce with no nutritional value). What is worse is the effect it has once in our system! The body will burn the alcohol for energy over fat, stopping fat loss. Your body will not burn fat for energy, until the booze is burnt off, which can take up to 12 hours.

We tend to store the excess calories from the booze as visceral fat (fat encasing your organs). Which is why we see the "beer belly" look. Alcohol also stimulates appetite, which can lead to over-eating/ drinking... and most of the time, it is saturated, processed fat foods like pizza, chips, burgers etc. 

It also has shown to suppress testosterone production in the body, leading to less muscle growth and more fat storage. It can also impair your endurance and strength, so your next 2 workouts can suffer.. ruining 3-4 days of training in just one week!

I suggest not drinking, but for those that must, stay clear of sugar laden drinks.. limit yourself to one time a week (max 2 drinks)

Best option?

tequila (no sugar)

lime

soda water

If you want to get the most out of all your hard work in the gym and disciple with your diet, stay clear of alcohol all together!

Love Fit Bunny

Myth: Diet Pop is Good for Dieting!

WRONG!
many people drink diet pop to cut down on their sugar intake and minimize the number of calories they consume in a day. So surely it should help with weight loss..... ummm NO not really!

Studies have shown that diet soda drinkers gain the same amount of weight as regular soda drinkers. Why you might ask? 2 reasons,
1. artificial sweetners used in diet pop can cause the same insulin reaction as sugar. This can cause a spike in our insulin levels leading to a "crash" leaving people feeling hungry and irritable, which can cause over eating.
2. people feel they could eat more because they had a diet pop, losing the benefit of a "calorie saving"

Make sense? Don't drink pop period! have yummy water with hint of lemon or mint!


Love,
Fit Bunny

Workout of the Week

Warm up as per usual: 10-15 minutes

Workout of the Week:
3 rounds:
2 minutes air squats
rest 1 minute
2 minutes push ups
rest 1 minute
2 minutes burpees

Rest 3 minutes, repeat!

Train Hard, Eat Clean, Sleep to Recover!
Love Fit Bunny

NUTRITION PLANS

FIT BUNNIES NUTRITION PLAN!

Do you want to take your training to the next level and see the results you have been dreaming of?
With discipline, dedication and organization, you can make those goals a reality in 2013!

You need the proper nutrition, and that is where Fit Bunnies come in! No longer will you have to think about what to eat.. i will take care of that for you!

Monthly Food Plans Includes:

- Weigh in, measurements and body analysis
- Individualized food plan to meet your needs & daily life  
  schedule
- Constant feedback, support and guidance
- Fitness program to follow
- Before and after photos!

Call or email today &  book your consult with Jill Pasma Owner, Trainer and Bikini Model & Competitor 

www.fitbunnies.ca   (905) 399 2456    info@fitbunnies.ca

Workout of the Week

warm up as per usual!

Complete 3 rounds. You have 5 minutes to complete each round. If you don't finish, try and beat your score the next time round. Rest 3 minutes in between each round.

25 push ups
50 sit ups
75 air squats
100 jumping jacks

Train Hard, Eat Clean!
Love Fit Bunny!

Lose those extra pounds...

Its January, a new year.. and like most of us, we could lose those extra few holiday pounds!
A great tip to try.... the 30 / 30 Rule in the morning!

within 30 minutes of waking up, consume 30grams of protein, such as 6-8 egg whites, or a scoop of protein powder with water. (NO CARBS or veggies)

2.5 hours later, consume your next meal.

See if this makes a difference on your scale!

Love, Fit Bunny
xxx

Workout of the Week

Happy Monday Fit Bunnies!

Did you enjoy your first workout of the year? Here is your next weeks workout! Train hard, eat clean, make it your year to shine!

Warm-up

5- 10 minutes: your choice of equipment (bike, stairs, skipping, jogging/walking)

W.O.D.

3 rounds to complete for Reps

1 minute air squats 

30 seconds step ups on left foot / 30 seconds step ups on right foot

1 minute push ups

30 seconds step ups on left foot / 30 seconds step ups on right foot

1 minute walking lunges

30 seconds step ups on left foot / 30 seconds step ups on right foot

1 minute sit ups

30 seconds step ups on left foot / 30 seconds step ups on right foot

Rest 2 minutes between rounds!!!

Happy Training

Love, Your Fit Bunny 

Slim Bunnies Food Challenge

Its a New Year & new challenges to face... why not tackle them with a strong, healthy & confident body? Fit Bunnies Fitness is offering a full nutrition plan tailored to suit your lifestyle & needs.
No need to worry about what to eat, and the quantities, we will do it all for you!


Nutrition Plan Includes:
- initial consultation
- measurements & weigh in
- Individualized food plan
- support and encouragement throughout your process until you have reached your goal!

We do not charge you each month for a new plan. It is a one time fee only... and will last until you have met your goals &  feel comfortable to sustain your food plan on your own.

Let 2013 be your year to tackle your weight issues, whether it be to lose or gain.

Inquire today by email: info@fitbunnies.ca or by phone (905) 399 2456

Workout of the Week: January 1-5

Hello Fit Bunnies
Happy 2013! To get you off to a great start, we will be posting weekly workouts for you to complete, either at home, in the gym, in a hotel room.. where ever life takes you.

Warm-Up
5 - 10 minutes either by skipping, jogging, walking, stationary bike, stairs.. whatever you can get ahold of!

W.O.D.
Complete 1 round: Ladder Drill For Time

100 jumping jacks
90 squats
80 mountain climbers
70 Lunges
60 Sit ups
50 bridge pulses
40 push ups
30 dips off bench or stairs
20 squat jumps
10 burpees

post your times when you are finished!!
Love,
Jill Bunny
Owner & Head Trainer
www.fitbunnies.ca

Happy 2013

Happy New Year to all you Fit Bunnies!

Here is the year to put that body into action.... eat clean, train hard, see results.
If you need that extra push, try the individualized training & nutrition program we offer!
e-mail info@fitbunnies.ca for more information, and get started right away!

Happy Training
Love Your Fit Bunny,
Jill Bunny

www.fitbunnies.ca
(905) 399 2456
info@fitbunnies.ca