Welcome to November.
This month I would like to introduce you to my friend Kim Holmes.
Kim is a Certified Personal Trainer and has been in the fitness industry for over eight years. Kim specializes in weight loss,
muscle building and toning, core training,
pre and post natal fitness, and
running performance.
I have taken a few of Kim's classes, and let me tell you, she makes you work hard!
Let's see what Kim has to say about food and losing weight...
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Eat More, Weigh Less
By: Kim Holmes, Personal Trainer
For anyone who has ever tried to lose weight or even just maintain their current weight, the formula has always been to restrict your food intake and workout longer and harder.
It seems logical but in fact, the opposite is actually true.
Research shows a strong correlation between eating 5-6 smaller meals a day and sportive changes in body composition; like decreasing body fat percentage and reducing inches.
The benefits of eating smaller meals more frequently are:
Eating every 3-4 hours keeps your blood sugar levels steady,
controls insulin, and decreases your urge to binge on sugary snacks.
Your metabolism will stay in high gear all day long and you will
burn more calories, even you are you are rest.
Eating more frequently will help with portion control. Because you will be eating
every 2-3 hours, you will eat smaller portions because you will never be starving.
With more consistent food, you will have more energy,
which means you can workout harder and longer!
How to make it happen:
Eat breakfast, lunch, and dinner as well as 2 snacks every day.
Look at your schedule and plan your meals so that it is easy to work with.
Always aim for protein, carbohydrates, and a small amount of fat at each meal or snack time.
You will find this easier if you start your planning around the protein and build your meal around that.
Prepare your food in advance. Lack of preparation will set you up for failure and send you straight to the vending machine or donut shop.
Keep healthy, easy to grab food in your desk at work, in your car, and in your purse/gym bag.
Drink at least 8 glasses of water throughout the day and
minimize alcohol, caffeine, pop, and fruit juices.
Sample Day:
Breakfast: 2 whole eggs, 1/2 cup oatmeal, 1 serving of fruit
Snack: 1/2 cup cottage cheese, 1 serving fruit
Lunch: grilled chicken breast, salad topped with colourful veggies,
goats cheese, and balsamic vinegar
Snack: handful of raw almonds and cut up veggies
Dinner: Grilled fish, steamed vegetables, and a baked sweet potato
____________________
Kim works at Columbia Lake Health Club in Waterloo
and can be reached at 519-746-7416 or at kholmes@clhc.com
Eat More, Weigh Less
By: Kim Holmes, Personal Trainer
For anyone who has ever tried to lose weight or even just maintain their current weight, the formula has always been to restrict your food intake and workout longer and harder.
It seems logical but in fact, the opposite is actually true.
Research shows a strong correlation between eating 5-6 smaller meals a day and sportive changes in body composition; like decreasing body fat percentage and reducing inches.
The benefits of eating smaller meals more frequently are:
Eating every 3-4 hours keeps your blood sugar levels steady,
controls insulin, and decreases your urge to binge on sugary snacks.
Your metabolism will stay in high gear all day long and you will
burn more calories, even you are you are rest.
Eating more frequently will help with portion control. Because you will be eating
every 2-3 hours, you will eat smaller portions because you will never be starving.
With more consistent food, you will have more energy,
which means you can workout harder and longer!
How to make it happen:
Eat breakfast, lunch, and dinner as well as 2 snacks every day.
Look at your schedule and plan your meals so that it is easy to work with.
Always aim for protein, carbohydrates, and a small amount of fat at each meal or snack time.
You will find this easier if you start your planning around the protein and build your meal around that.
Prepare your food in advance. Lack of preparation will set you up for failure and send you straight to the vending machine or donut shop.
Keep healthy, easy to grab food in your desk at work, in your car, and in your purse/gym bag.
Drink at least 8 glasses of water throughout the day and
minimize alcohol, caffeine, pop, and fruit juices.
Sample Day:
Breakfast: 2 whole eggs, 1/2 cup oatmeal, 1 serving of fruit
Snack: 1/2 cup cottage cheese, 1 serving fruit
Lunch: grilled chicken breast, salad topped with colourful veggies,
goats cheese, and balsamic vinegar
Snack: handful of raw almonds and cut up veggies
Dinner: Grilled fish, steamed vegetables, and a baked sweet potato
____________________
Kim works at Columbia Lake Health Club in Waterloo
and can be reached at 519-746-7416 or at kholmes@clhc.com
