Myth of the Week: Light Weight & High Reps Makes You Toned

* http://jillbunnyfit.tumblr.com  My New blog is with Tumblr, this account will soon be de-activated, please subscribe to my tumblr account to stay up to date!

To correctly address this one, lets start with what people mean by “toned.” They mean lean, but with enough muscle to look like they workout. Doing exercise with low weight and high reps is not going to get you there. It won’t get you close!

            Studies have shown that training with very light weights that allow many reps (15+) causes little muscle growth and very little strength improvements. It isn’t an effective way to burn fat or build muscle. Having “defined” muscles is nothing more than having some muscle mass along with los enough body fat levels for it to show.

            This applies to you regardless of what your fitness goals are.  Even if you only want to put on 5-10lbs of muscle, why not do it the most effective way? Lift heavy, eat big, and then strip the fat off once you have gained a little more muscle than you want. (Because you’ll loose some while dieting)

            If you are a girl that wants to lose fat and shape your arms, thighs, butt and core, the most effective way to get there is to lift relatively heavy weights (weights that allow for no more than 8-10 reps) and have a proper nutrition plan to lose weight.

For more detailed information Read: Muscle Myths by Michael Matthews. 

Myth of the Week: Light Weight & High Reps Makes You Toned

* http://jillbunnyfit.tumblr.com  My New blog is with Tumblr, this account will soon be de-activated, please subscribe to my tumblr account to stay up to date!

To correctly address this one, lets start with what people mean by “toned.” They mean lean, but with enough muscle to look like they workout. Doing exercise with low weight and high reps is not going to get you there. It won’t get you close!

            Studies have shown that training with very light weights that allow many reps (15+) causes little muscle growth and very little strength improvements. It isn’t an effective way to burn fat or build muscle. Having “defined” muscles is nothing more than having some muscle mass along with los enough body fat levels for it to show.

            This applies to you regardless of what your fitness goals are.  Even if you only want to put on 5-10lbs of muscle, why not do it the most effective way? Lift heavy, eat big, and then strip the fat off once you have gained a little more muscle than you want. (Because you’ll loose some while dieting)

            If you are a girl that wants to lose fat and shape your arms, thighs, butt and core, the most effective way to get there is to lift relatively heavy weights (weights that allow for no more than 8-10 reps) and have a proper nutrition plan to lose weight.

For more detailed information Read: Muscle Myths by Michael Matthews. 

Myth of the Week: Light Weight & High Reps Makes You Toned

* http://jillbunnyfit.tumblr.com  My New blog is with Tumblr, this account will soon be de-activated, please subscribe to my tumblr account to stay up to date!

To correctly address this one, lets start with what people mean by “toned.” They mean lean, but with enough muscle to look like they workout. Doing exercise with low weight and high reps is not going to get you there. It won’t get you close!

            Studies have shown that training with very light weights that allow many reps (15+) causes little muscle growth and very little strength improvements. It isn’t an effective way to burn fat or build muscle. Having “defined” muscles is nothing more than having some muscle mass along with los enough body fat levels for it to show.

            This applies to you regardless of what your fitness goals are.  Even if you only want to put on 5-10lbs of muscle, why not do it the most effective way? Lift heavy, eat big, and then strip the fat off once you have gained a little more muscle than you want. (Because you’ll loose some while dieting)

            If you are a girl that wants to lose fat and shape your arms, thighs, butt and core, the most effective way to get there is to lift relatively heavy weights (weights that allow for no more than 8-10 reps) and have a proper nutrition plan to lose weight.

For more detailed information Read: Muscle Myths by Michael Matthews. 

OPA 10 weeks out: Toronto Pro Show Bikini Jill Bunny

Clink on the title above and check out the 10 WEEK OUT VIDEO!
See how Jill Bunny looks 10 weeks out from the Toronto Pro Show!

Myth: Women Should Train Differently Than Men

Most women want the same type of body. They want to be lean, but not too skinny, they want some muscle definition in arms, stomach and legs, with a bubbly butt.. BUT NOT TOO BULKY.
For this to happen, most women will need to loose fat and gain muscle. Just losing the fat wouldn't be enough as most girls lack the muscle that gives an athletic look.
So you ask, what is the best way to achieve these goals? No, its not hours on the cardio machine, kick backs, crunches and no carbs!  YOU my friend, are going to LIFT WEIGHTS!

Now I can already hear you disagreeing. Women shouldn't lift heavy because they don't want to get bulky right? WRONG! It is incredibly difficult for a women to ever reach the point of looking bulky, regardless of how hard or often they train. Why? Because the hormone that most directly regulates muscle growth is testosterone, and on average woman's testosterone levels are a mere 5-10% of an average man's.

What qualifies as heavy weight for a women? Weight that is heavy enough to limit you to 8-10 repetitions. Lifting heavy is the fastest way to change your physique.
If you want toned, sexy legs, and a round, tight butt, your best exercises are:
- barbell squats
- romanian Deadlifts
- barbell lunges

For defined hot arms
- Dumbell curls
- straight bar curls
- EZ-Bar curls

For more in depth information: read Muscle Myths by Michael Matthews

Jill Bunny's Fitness Model Journey: POSING BUNNY!

Jill Bunny's Fitness Model Journey: POSING BUNNY!: Practise, practise, practise!! Anytime i can strut my stuff, and practise my stage presence & posing, I will! No messing around for the ...

Myth: Sleep isn't that important

Many people work long hours and cut down on their sleep to make extra time for themselves at night. We all do this, and it is not a good habit to get into. Don't fall into the trap, and think that you can just make up the lost sleep by sleeping in on the weekends. It takes more additional sleep than yo might think to handle your sleep debts. 

Not getting enough sleep has been scientifically linked to many health and performance problems: such as obesity, depression, memory loss, fatigue and an inability to concentrate. When your body is asleep, it is busy repairing tissue and producing hormones (the majority of growth hormone is created during sleep). These functions are very important to an athlete who is subjecting their body to increased levels of stress everyday through exercise. Adults should sleep 6-12 hours per night. 

Happy sleeping fit bunnies... this is where we grow!

Love 

Fit  Bunny

* For more information in greater detail, pick up the book Muscle Myths written by Michael Matthews

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Fit Bunnies Workout of the Week

Morning all you Fit Bunnies!

March Break is now over, and spring is around the corner! Time for you to kick your fitness up a notch, and reach those goals you have always dreamed about!
Try our workout of the week...

15 minutes AMRAP (as many rounds as possible)

10 push ups
15 sit ups
20 squats
25 mountain climbers

How many rounds can you do??
Train hard, eat clean, have fun

Love,
Fit Bunny

Myth of the Week

Meal Timing Doesn't Matter

Many people thing that when the eat isn't important. They think that as long as they eat the right number of calories and proper amounts of protein, carbs and fats by the end of the day.

The worst thing that you can do, whether trying to lose fat or build muscle, is to miss meals and for 5-7 hours without food. By making your body for many hours without food, you cause it to brake down muscle for energy.

Some basic tips of proper meal timing
1. you should eat 4-6 meals per day, starting with a meal directly after you wake up in the morning. You should be eating every 3-4 hours, as studies have shown that the body's anabolic response to protein lasts for about 5 hours

2. You should eat protein with every meal to ensure there are always adequate amino acids in the blood stream available for tissue repair

3. You should eat 10-15% of your daily carbs before training and 30-40% after.

4. never miss meals. Plan ahead!!

For information in greater detail read up on Muscle Myths by Michael Matthews.

EXCLUSIVE TRAINING!

FITNESS MODEL & TRAINER JILL BUNNY

Book in Today for your Transformation Challenge with Fitness Model & Bikini Competitor Jill Bunny.

Our package includes 1-to-1 personal training at our exclusive training facility that offers:

- Private Gym

- Private Yoga & Pilates Studio

- Private Posing Studio

- Infared Sauna

- Massage

- Acupuncture

- Naturopathic Medicine

-Live Blood Analysis

-Body Composition Testing

- Kitchen 

All Personal Training Packages include:

 Full nutrition plan & fitness program to be followed outside of the gym. 

Please contact info@fitbunnies.ca or call (905) 399 2456 to inquire today!

3rd Place Finish for The Bunny

Our Bunny Placed 3rd in her first OPA competition! She has earned a spot in the Toronto Championships June 1st! Congrats Bunny!

Fitness Competition Check List

You have done all the training and dieting for 12-16 weeks, and its now time for the big show!!! Making a list of things you will need to bring on the day will help you to be as prepared as possible! Your mind may not be all there with nerves, depletion and excitement... so create a checklist beforehand, and pack it a few days before! Here is what i bring on the day:

-        Competition Suit & Back up Suit with padding 

-       2 pairs of heels
-  Badge #

-       robe

-       jewellary: earrings, and bracelets

-       tanning cream, brush and gloves

-       posing oils

-       bikini bite

-       hair spray

-       make-up bag: (touch ups & lip Gloss)

-       nail polish white

-       hair extensions

-       curling iron

-       petroleum jelly

Food

-       pedia light or G2

-       water

-       sweet potatoes

-       chicken

-       almond butter

-       rice cakes

-       almonds

Other:

Business cards 

Brochures

Portfolio

Elastic bands / therabands

Blanket & Pillow

Ipod

Camera

Roller suit case

Myth: Eating Fats Make You Fat

THIS IS A VERY DESTRUCTIVE MYTH! Eating healthy fat is an important part of losing weight and maintaining optimal health. Alot of the fad diets and food programs readily available today have people eating sugar laden products under the false assumption that because they are fat free, they won't cause weight gain. This marketing ploy has contributed to the obesity epidemic in North America.
Fats are a great energy source for your body. Each gram of fat contains over twice the calories of a gram of carbs or protein. Fats help your body absorb the other nutrients, nourishes the nervous system, regulates hormone levels, and much much more! Some good fat sources are: almonds, walnuts, almond oil, walnut oil, macadamia oil, almond butter.
I bet if you did a carb free day with the addition of good fats in each meal, you will feel satisfied longer in between meals! TRY IT!

There are certain fats that are unhealthy and can lead to disease and other health problems. These are known as saturated and trans fats.
Saturated fat should be consumed in moderation, as eating too much can have a negative effect on cholesterol. They are found in animal products such as meat, dairy and egg yolks. Some plant products contain saturated fat like coconut oil, palm oil, and palm kernel oil.

Trans Fats is a scientifically modified form of saturated fat engineered to give foods longer shelf lives.
Examples that you may think are healthy: popcorn, yogurt, peanut butter (some brands)
Frozen foods such as pizzas, packaged pastries, and cakes, and of course fried foods.

SO... you should strive to eat healthy fats every day, a little bit of saturated fat each day is ok.. but stay away from trans fats COMPLETELY!

Love
FIT BUNNY TRAINER

for more in depth info, read muscle Myths by Michael Matthews.

ON-LINE NUTRITION PLANS

Are you too busy to book appointments and travel to see a trainer?

We are now offering On-Line Nutrition Plans / Training Programs! In the comfort of your own home, you will be given the tools to achieve your goals!

Whether your goals is to loose weight, gain muscle mass, reduce body fat %, look fabulous in your wedding dress, or hit the stage for fitness competitions, we are here to help you!

With guidance and support 7 days a week, you can converse with our trainers through email, Skype, the phone.. or in person if you live in the G.T.A.

Plans Include:
- fully individualized food plan
- fitness program to follow
- weekly changes  as needed
- all for 1 small fee a month

Inquire today, and be on your way to be YOUR BEST!

Lots of Love
The Fit bunny

Family Day Workout!

Good Morning Fit Bunnies!

Need a quick and painful workout to set the day off?

warm up for 5-10 minutes by walking, jogging, stair stepping, biking etc. 

WOD:

3 rounds for time: rest 2 minutes in between each round

100 Skips (double unders if you can)

50 movement lunges

25 squat jumps (or burpees for a challenge)

Happy Family Day!

Lots of Love

Fit Bunny

8 Week Slim Club, coming in March!

Do you need someone to hold you accountable to your weight loss goals?

Be apart of the Slim Bunnies Club this March!

Includes:

- Weekly weigh in & measurements

- Standardized Food Plan

- Feedback & Support

- Supervised gym workout

Cost:

8 Weeks

$300 + HST

Monday

6:30-8:00pm

To Inquire & Book in for your first session, please contact us!

(905) 399 2456

info@fitbunnies.ca