8 Tasty Treats That Will Help You Transform

By Stephanie Joanne from Extreme Fitness

Snack Attack! The truth is, we all have them. Its that little “want” which can sometimes feels like a “need” to have something…anything! These craving could be for salt or sugar or anything else, all you know is, it’s for something bad. There is a lot of truth in saying that there are reasons why you are craving certain foods and this is most likely related to your hormones. Anyone that knows me knows that this is a biggie for me – hormonal balance- solution to most of our problems. However, there are just those times even in hormonal bliss that you deserve a treat and you may as well make it something good!

There are some general guidelines to snacking you want to follow. A snack should contain between 100-200 calories and control your hunger. If it feels indulgent, good! If it didn’t you would most certainly be on the prawl for something else. Make sure you are not just craving a snack because you are bored or thirsty, as this is often the case. Take a walk and drink some H20.Then ask yourself  “do I really need this”? If you are still feeling like a little ‘something-something’ here are 8 of my favorite remedies for my dreaded snack attacks.

Whether you feel like something sweet, salty, tangy, warm, quick..it’s all here…snack away!

1) Baked apples or pears

Apples and Pears are great when warm. I just discovered this recently and other than in pies I’ve never had it, it’s my new found love. WOW!  Serve with cinnamon or even stuff with dried fruits (raisins, dates, papaya apricots etc). If you feel like going all out, add some granola on top.

Serves 2

2 apples or pears

1/2-teaspoon cinnamon

10 pieces of dried fruit cut up into small chunks

¼ cup granola (optional)

If you are using pears cut them in half. Apples just removed the core (don’t cut in half). Take dried fruit mix and stuff apples (core) or place into pear belly. Sprinkle cinnamon. Granola on top if you are using. Bake until slightly brown (375 for 35 minutes).

 2) Quick and Fancy Apples

Another way to snack on apples, this one is quick and sweet and it can be done a million different ways. The best part it takes 2 minutes. Just cut an apple up (I love Fuji apples) and add chopped walnuts or a mix of nuts if you prefer. Add some maple syrup or have it with almond butter or peanut butter. Up to you. Mix it all up..delight!

Serves 1

1 apple cut into small chunks (skin on preferred)

½ cup nuts (assorted or your favorite)

2-tablespoon maple syrup or almond butter

This ones easy! Mix it up and Enjoy!

3) Parfaits

This is great for entertaining while still serving a healthy treat that gets high presentation scores. Be sure to serve it in a clear glass- to impress. Greek Yogurt has no fat, making it onto my list of favorite treats.

Serves 2

2.5 ounces plain nonfat Greek yogurt

2 tablespoons honey

½ teaspoon lemon zest and a very little juice (optional)

1/4 papaya cut into cubes (pineapple works too)

½ cup each blackberries, raspberries (can use frozen but fresh is better)

4 springs fresh mint (chop 2 up and save 2 for garnish)

¼ cup granola

Combine half of yogurt to honey and zest (with lemon juice) and chopped mint. Make mixture by adding to bowl of fruit to coat. In glass, spoon in a layer of fruit, then a layer of plain yogurt, followed by a layer of fruit and yogurt mixture. Finish with granola and mint to garnish.

4) Vegetable Salsa

I like to make this on Sundays, it will last me until the next Thursday. It is the perfect guilt free treat. I enjoy mine served on Ezekiel bread. Any leftover are great added to chicken, so make a big batch. Important here that you chop everything up very small.

Serves 4

2 medium tomatoes

1 small zucchini

½ cup each eggplant and yellow squash

½  cup onion

1 tablespoon turmeric

1 teaspoon ground cumin

1 tablespoon extra virgin olive oil

Grill tomatoes, zucchinis, eggplant and squash until softened. Let them cool off. Chop into small pieces and mix in the rest of the ingredients. Let chill in fridge.

5) Smoothie

A smoothie sometimes can be just as satisfying as ice cream (serious!). Add in more ice to make it thicker and you can even pretend by eating with a spoon. Add protein to make it a meal. The options here are endless. This treat is great as it gets me potassium, calcium, fiber and omega 3′s in one delicious treat… with a hint of sweetness!

½ cup unsweetened almond milk (vanilla or original)

2 teaspoon flax seeds

1 medium banana

1/2 cup low-fat plain yogurt

1 teaspoon honey

5 ice cubes

No brain-work here…all ingredients in a blender and enjoy!

6) Garlicky Hummus

Hummus..need I say more? Here is a twist to an all time favorite snack. When it comes time for garlic, crushed will do. If you can make garlic ahead of time it will really pay off, especially in this recipe. Take an entire clove and cut the top off, pour a teaspoon of extra-virgin olive oil on top (wrap in foil) let it do magic in the over at 375  for 40-45 minutes. I use this garlic on everything..so good! My suggestion make more than one clove..you’ll love it!

Makes 3 cups

1 can chickpeas (save ¼ liquid)

1/4 cup tahini (sesame paste)

1/4 cup fresh lemon juice

3 tablespoons extra-virgin olive oil

1 clove garlic if crushed or 3 cloves spooned out of the bulb if you baked it in the over ahead of time

1/4 teaspoon ground ginger

1/4 teaspoon ground cumin

1/4 cup cilantro leaves (chopped)

1 tomato chopped (core removed)

2 scallions (chopped very finely)

Bust out the food processor for this one (or a magic bullet if you have). Combine chickpeas and liquid with tahini, lemon juice, 2 tablespoons oil, garlic, ginger, and cumin and puree. Stir in cilantro, tomato, and scallions, season with salt and pepper. Drizzle remaining oil over the top of the hummus. Taste..and feel free to add in more of that yummy roasted garlic…don’t be shy!

7) Homemade Cucumber Pickles

Skip all the usual steps of heating and cooking and ‘pickle-ing’ and try this short cut version. In my opinion this is a underestimated staple to healthy snacking. Cucumbers are super low cal and having them pickled adds a ton of flavor.

1 Cucumber thinly sliced

4 cups rice vinegar

Let it sit..the longer the better…its that simple!

8)Homemade Kale Chips

Another low cal snack! Low calories and a fraction of the badness of any other chips.

2 bunches Kale

2 teaspoon olive oil

1 teaspoon salt

Remove stems from washed Kale and tear into small pieces. Toss with oil and salt and place on baking sheet. Bake at 375F for 10-12 minutes.

There you have it! These are my top 8 healthy treats that don’t get in the way of eating healthy. Hopefully you have some inspiration to try one of these next time its time for treat time. Enjoy!

Heartiest Congr…

Heartiest Congratulations to Mebs Ladak, our lucky draw winner of “Update Your Email Address” campaign at Extreme Fitness. It took Mebs just two minutes to update his email address at the reception at the Thornhill Club in November 2011. The reward is an exciting two-night and three-day free stay with breakfast for two at one of the most prestigious resorts in Canada – the Skyline Hotels and Resorts.

Don’t miss out on another ‘Update your Email Campaign” promotion which will be launched shortly. You could be the next luck winner.

Tags: Extreme Fitness, extreme fitness thornhill

Mebs

Cheating Smart By Ivan Kalinin

Dieting smart has many health benefits that include fat burning, building lean tissue and has an impact on your overall fitness In fact, a well balanced diet is a foundation of any workout plan. Nevertheless, the comercials on the television and omnipresent advertisements of fast food restaurants are the biggest challenge of any dieting person. Therefore, any person who had ever been on a diet came to a point where they had committed the deadliest sin of dieting – they “cheated”. But, is “cheating” once in a while really all that bad? Most people are under the impression that “cheating” will diminish the results of the diet and will negatively impact the process of weight loss. Nevertheless, many bodybuilders and fitness athletes use “cheating” (or refeeding) to attain better results. No question that being on a calorie restricted diet will cause your body to extract energy from the stored fat. But, in the long run your body will slow down its metabolism, in order to make sure that the amounts of calories ingested are spread out evenly throughout the day. Slow metabolism paired with intense workouts will put you in a stress mode where your body will excrete the stress hormone cortisol. Cortisol will likely make your body hold on to fat and break down the amino acids in your muscles for energy. This point is called plateau and this is when cheating is rather beneficial. A good refeed will spike your metabolism and will increase the hormone leptin, which is responsible for regulation of energy intake and its expenditure. Studies showed that leptin is responsible for making the body more efficient in burning fat. In addition, a refeed will provide you with energy for the upcoming workouts, will inhibit the cravings and will help you to stay on track. However, it does not mean that you should start eating everything in sight. There are a few rules of thumb. First, the refeed should follow after the toughest workout of the week, such as, legs or back. Second, the protein intake on that day should be one gram of protein per pound of body weight. Third, the amount of carbs should be much higher (double or even triple) than on a regular day. Fourth, the lower the body fat percentage, the more often the refeeds should be arranged. For example, if your body fat percentage is 30% you should refeed once or twice a month, but if it is around 10%, you can refeed once or even twice a week. It is important to take in consideration the fact that each person is individual and therefore will respond to refeeds diffirently. However, if the above steps are followed, refeeds should help you to reach your goal and make your diet more efficient. Happy cheat day!

 

 

Meet Lora Jordan – Lead Nutritionist at Extreme Fitness – Richmond Club

Name: Lora Jordan
A three-time ICU World Champion (2009, 2010 and 2011) as a member of the Team Canada All-Girl cheer leading team, Lora has been with Extreme since 2005. She has all the elements of an experienced and exceptional Nutritionist.

With a Bachelor’s degree in Nutritional and Nutraceutical Science from University of Guelph, Lora has been a competitive gymnast and cheerleader for a combined 23 years, and knows how important proper nutrition is for athletic performance, which led her to join the fitness industry. At Extreme Fitness, she help clients plan their diet around their athletic or weight management goals, whether it is about gaining muscle, toning up, or losing weight and keeping it off.

In her own words:

Why I got into the field:  I wanted a way to help people. Looking at the statistics of growing obesity rates in Canada and all the related health issues with unhealthy living, I wanted to be someone who could get people going in the right direction. The basic start is healthy eating and lifestyle habits, but my focus over the last few years has leaned more towards performance.

Why someone should invest in nutritional counseling:  Knowing how to eat healthy is one of the staples needed for a long and happy life. Every individual is different, so needs change accordingly. Someone should know exactly how much of what foods they should consume, when they should be eating those foods, and what should be combined together in a meal. There is so much information available to people, but it’s hard for someone without the knowledge to pick through it all to find out what they need. People hire financial planners to sort through all the investment options to find what works for them; they should do the same for their diets.

How Extreme Fitness is so unique: We can provide tailored meal programs to maximize results. Especially if the client is partaking in a fitness program, they should have the proper fuel sources to enhance their results. If a diet and exercise don’t coincide, results take longer to achieve and don’t last as long. A proper exercise and food regimen are a must to support a healthy living.

What to expect from Nutritional Counseling:  After the initial meeting where we establish the client goals, I create personalized meal plans centered around their lifestyle and workout regimen. I follow up every few weeks with measurements, body fat diagnostics, and an overall review of their program. They also receive the next step in the process, with another meal plan that keeps their body changing in the direction their looking for.

Lora can be contacted at Extreme Fitness, Richmond St. – 416.591.7847

Tags: extreme fitness richmond, extrme fitness, Lora Jordan, nutrition, nutritionsit in toronto, Weight loss, weight management

DEGRASSI UPDATE AT EXTREME FITNESS

Stephanie Joanne has been working with Jessica Tyler, Raymond Ablack and Dalmar Abuzeid for about 2 months now. They are all seeing amazing results and we are happy to announce they are officially hooked to fitness! Here are guest blogs from the the cast…

 

Raymond….

Ok, so it’s getting cold outside, and if you’re like me you’ve endured a few face numbing winters and you’re probably a pro at preparing yourself for the cold. Maybe you’ve busted out the long johns? Or the ‘doubled t-shirt under a sweater swag’? And of course you mutter under your breath, bitterly cursing the world around you. Well, I’m writing today to share what I think might be a cure…for the cold. No, wait! Don’t dismiss this as a late night infomercial selling some shoddy invention with a package of free crap if you order within the next hour, I think I might be on to something legit!

My story goes like this: I left the gym after a pretty solid leg workout one night last week and stepped into a cold, rainy, bustling Bay and Bloor downtown core with my shoulders hunched and my collar popped, but not for style – for protection (I actually think the popped collar is obnoxious and eurotrashy). To my pleasant surprise though, I didn’t need such a harsh shield, because dare I say; I was warm!? In fact, the brisk, cool wind lashing my face and around my ears even felt refreshing. My blood had been pumping hard throughout the session, my heart rate was up, so my body was warm. It’s the perfect coincidence that the side effect of a good workout is some good circulation and a little sweat to compete with the winter chill. There was ginger in my step and all my senses felt more vibrant. The unfortunate part was that everyone else outside still felt cold and looked miserable. Again, if you’re like me, you turn cold when you feel cold. So I’m hoping you might try out my remedy for yourself and maybe we could enjoy this winter?

Jessica…

After my workout with Stef today I’ve realized that I have become stronger, and it feels great!! My muscles aren’t shaking nearly as much after the workouts now, and I am able to lift heaver weights too:) But I still think I could work on my cardio endurance, just gotta keep pushing through those jump squats! Since feeling and seeing some results in my muscles I find I want to push myself even more, which has me counting down the days until my next training session. I’ve also taken a big interest in spin classes and hot yoga since the training started. Going to the gym has quickly become a part of my everyday life, and I am enjoying it the more I workout and explore different types of classes. Although now that I am working out a bunch and seeing results, it only seems fair to go buy some new workout clothes…. right? lol!

Dalmar…

Starting last week I hit a personal record of 4 trips to the gym. By this week’s end I’ll have bumped that record up to 5 and in the weeks to follow, I plan to make my records my routine.  The days of 0 trips to the gym per week are no more for me. If someone, a month ago, asked me to work out this often, I would of warmly declined… I guess what’s changed is that I’m beginning to grasp this thing called “discipline” both inside and outside the walls of the gym. I’m liking what its lessons are teaching me: slightly healthier food choices, being rested more often than not and trying new things in general. I feel like I’m on my way to a different headspace than before and I’m enjoying the ride. I’m definitely getting the hang of working out while not forgetting to challenge myself each time. Surprisingly I’ve already started to notice results. Although minor I didn’t expect to see any this soon. Needless to say I feel great as well. I’m glad to be where I am now but know there’s still further to go on my path to fitness. Thank you Steph for making the process fun. I’m grateful to be going through it with yourself and Ray.

Stay tuned for the next Update to see how Stephanie Joanne continues to whip them into top shape!!!

Degrassi’s Jessica Tyler – Guest Blog

After my workout with Stef today I’ve realized that I have become stronger, and it feels great!! My muscles aren’t shaking nearly as much after the workouts now, and I am able to lift heaver weights too:) But I still think I could work on my cardio endurance, just gotta keep pushing through those jump squats! Since feeling and seeing some results in my muscles I find I want to push myself even more, which has me counting down the days until my next training session. I’ve also taken a big interest in spin classes and hot yoga since the training started. Going to the gym has quickly become a part of my everyday life, and I am enjoying it the more I workout and explore different types of classes. Although now that I am working out a bunch and seeing results, it only seems fair to go buy some new workout clothes…. right? lol!

RAYMOND ABLACK from DEGRASSI AT EXTREME FITNESS

Here is what RAYMOND ABLACK AKA SAV BHANDARI is saying about month one and his workouts at Extreme Fitness with Celebrity Trainer Stephanie Joanne

“I’m a few weeks underway on this new ‘gym commitment tip’ I’m on. I don’t think I would’ve stayed the course this long if not for the peer pressure, tough love, encouragement and friendship I’ve made with my personal trainer, Stephanie – call it any single word you like, but it’s more like a combination of professionalism and friendship on her part to help me achieve my goals. It’s definitely helped also that my gym going partner, Dalmar and I have forged a stronger friendship, struggling and competing alongside each other. The routine, initially, proved almost impossible logistically to schedule for, and that’s after the insane goals and tasks that were being set for me; to choke down more food than I ever have, to commit to sweating everyday – simple things, really, that I’d wanted to do for myself anyways, but being forced allows for that action to actually take place, instead of making excuses for myself and staying comfortable.

I’ve found now, after a few consistent weeks, that I feel stronger and healthier, and as unnerving as it reads, as though I’m addicted to the pain of the workout and the soreness that comes afterwards. I’m more disappointed than anything if I can still walk days after a good lower body workout or put on my coat with ease after some back exercises. I fiend to push myself harder each time. I’m noticing results I’ve had difficulty achieving on my own, like gaining weight; I’ve been stuck at 145lbs for a very long time, but after a few weeks with Steph, I’m currently sitting ten pounds heavier at 155lbs. I’m pushing heavier weights than, I think, I ever have and as a competitive hockey goaltender, my performance on a nightly basis feels improved to me, but it’s definitely noticeable on the scoresheet.

The latest challenge Steph has me under is her 5for15 detox, whereby I’m giving up sugar, gluten, alcohol, processed
anything and artificial sweeteners. Aside from feeling really disturbed by my seemingly innate need for sugar and how it almost changes my personality, I’m pretty happy with the challenge and how I’m feeling since ‘cutting the fat’, no pun intended -unless you get it?”

Tags: degrassi workouts, Extreme Fitness, stephanie joanne

The Spotlight is on Zacchaeus Chan

Extrem Fitness caught up with Zacchaeus Chan at our Bloor street location. Zacchaeus is a well recognized face around the facility and an avid athlete. Be certain to catch more from this young athlete in the future. Here is an interview with the man himself and his days spent at Extreme Fitness.

1. Briefly share with us your background (Education, Interests, etc.)?

My name is Zacchaeus Chan. I spent my entire life inside the city of Toronto, although I have travelled a few times to Hong Kong as well as the States. I went to the University of Toronto and graduated with an Honorary Bachelor of Arts and Science and am currently saving up for law school. My interests include, but are not limited to mid and long distance running, chess, political philosophy, rugby, and food!!

2. Who has inspired you the most to succeed in this industry?

My mother and younger brother. Growing up as an overweight youth was not easy. On top of my weight problem was the daily reminder of my brother being athletically gifted and my mother an avid runner. But instead of beating myself up, I used that negative reinforcement on myself and derived inspiration from it. My mother always told me, “A healthy body needs a healthy mind, and a healthy mind needs a healthy body” and I tell myself that everyday.

3. What is your training style/philosophies?

When it comes to training, it’s simple; go hard, or go home. I believe in a much more holistic approach to training. When it comes to fitness, your entire body is one unit; an interplay of different parts and so it wouldn’t make sense to train in one specific area and ignore the others. For example, endurance athletes have to incorporate some sort of resistance training not just to improve their performance but to maintain a higher level of physical health. Basically, I take Aristotle’s Golden Average approach to training, good at a lot of things, albeit not a master at any one.
4. What advice would you give to your clients or peers to stay on track?

My only advice is this, “To maximize your results, minimize the excuses”. Sure you may need to take that day off because you went hard at the gym, the track, the basketball court or the rink the day before, but you better make sure that that one day of rest doesn’t turn into 2, then 3, then 4…

5. Where can we find out more about you (website, published magazines, etc.)? Please provide links

You can find out more about me on my blog at www.ZacchaeusHasAnIdea.blogspot.com. I post my daily workouts, my poetry, even thoughts I had during the day. For those who want to track my runs, you can find me on MapMyRun.com.

6. What advice would you give to Extreme Fitness members to stay on track and reach their individual fitness goals?

My advice, whether to new members, current members, or members who have been with us for years, to stay on track is to remind them why they came into Extreme Fitness in the first place. It sounds cliché, but working hard and sticking to a formalized plan to reach your goals is already more than half the battle. The rest is just doing it. If you have reached your goals, staying motivated is as simple as challenging yourself on how long you can maintain it for. Extreme Fitness has some of the most amazing people working there and they are all more than willing to lend a hand, whether it’s showing you a new workout, being there as a workout buddy or just spotting and pushing you for that last little bit.

 7. What do you love most about working / working out at Extreme Fitness?

The best thing about working and working out at Extreme Fitness is definitely the ability to go from one to the other. It’s a rewarding thought when you finish up the day’s last little bit of paperwork knowing that just 5 steps away you can work out the stress from a long days work on a shoulder press machine or enjoy a nice long peaceful run on the treadmill with just you and your Ipod. But a close second is meeting all the different people that go to Extreme Fitness and working out together.

Article contribution: Stephanie Joanne, Personal Trainer, Extreme Fitness, Toronto.

Tags: extreme fitness bloor, health and fitness, personal trainer, Personal Training, Zacchaeus Chan

WEIGHT TRAINING VS ONLY CARDIO

Fitness Training no matter what your goals are should include weights! Just doing cardio you are actually setting yourself further behind. Need an explanation? Coming right up!

When doing cardio you are burning fat but you are also burning muscle! Most people want to be lean and hard but that look is impossible to achieve when most the muscle is getting burned off. I’m sure you have seen both men and women at the gym “killing” themselves on every different cardio machine only to look sloppy and “soft”.

Muscle makes you look tight and is really the only way to really transform your body. Without weights and only cardio your shape never changes you’re just a smaller version of yourself. Learning which muscles to enhance and what muscles to neglect is also an important part of the transformation process (I will be discussing this in my following article).  Muscle burns fat because it is active!

That sore feeling you feel after working out is your body repairing itself, which is an active process, and YES…calories are consistently being burned!! Cardio simply does not do that for you! Don’t get
me wrong I am walking on the step mill as I write this but it is following my 3^rd (out of 6) a week workout program. Cardio does help lean you out but must be done in conjunction with proper
weight training!

There are a ton of benefits to cardiovascular training. All qualified fitness trainers will however recommended a good combination of weight training and cardiovascular training. Neither is to be neglected. However, for the purposes of weight loss, weights are King …or Queen!

Article Posted by: Stephanie Joanne, Personal Trainer at Extreme Fitness

Tags: Extreme Fitness, fitness trainer, personal trainer