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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.