Categorized as: Exercise

2018 LOVE YOUR BODY TRANSFORMATION CONTEST RULES

What are the rules:

  1. You feel amazing and are proud of your results over the last 365 days or so…
  2. You have been using Integrity Fitness as part of the process
  3. Tell your story
  4. Before and after picture as part of the testimonial

Best 2018 Transformation Contest and have three categories:

  • Lifestyle transformation (comeback story) (2 winners)
    1. Biggest and best story. It could be a set-back comeback, a weight loss comeback, a super mom comeback.
  • Thicc (hourglass) (2 Winners)
    1. Own your curves! Best fitness curves wins!
  • Fitness (super toned and lean) (2 Winners)
    1. You are fit, you got lean, you never felt better and you have 30 MORE DAYS to get in the bets shape of your life!

SAVE THE DATE AND JOIN US FOR THE INTEGRITY FITNESS CUSTOMER & STAFF APPRECIATION PARTY

DATE: July 22nd, 2018
TIME: 12:30pm – 4pm
LOCATION: The Sports Village, 2600 Rutherford Rd, Concord, ONT
FOOD: We will be catering a delicious BBQ with healthy salads and unlimited beverages.
Summer is finally here and we want to thank all of you, our wonderful clients with a well deserved Customer & Staff Appreciation Party on Sunday July 22nd, 2018.   We are truly blessed to be surrounded by such amazing women who are dedicated to our fitness community.

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How to boost your metabolism for maximum weight loss

How to boost your metabolism for maximum weight loss
Managing our weight is something we should do as a part of a healthy lifestyle. If the scale is moving up or down, we most likely know why. It is the cause and effect of our lifestyle management. More specifically, it is how we are governing our meal planning and training. However, even if you are managing your meal planning and training well, you may still be struggling to shed the pounds. If so, your slow metabolism may be the culprit.
Metabolism is defined as the speed that your body turns the calories you consume into useable energy. The stronger the metabolism, the more effortless it is to lose weight and keep it off. It is true, some people do have naturally high metabolisms and are blessed with good genetics. It is also true that we all store body fat differently and that might give the impression that we have less body fat (in clothes). But, for most of us, including me, it is a consistent commitment to working on some techniques can rev up a slow metabolism. It will take work by making efficient changes to your diet, exercise routine and lifestyle. But it can and will boost your metabolic rate and help with weight loss.

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THE BEST INTERMITTENT FASTING MEALS FOR LOSING FAT

HOW TO USE INTERMITTENT CARB FASTING TO LOSE FAT

The A-B-C-D Express Guidelines

  • We will use carb fasting to jump start your body. (this means no carbs for 16 hours.)
  • I suggest you eat all your meals in a 6-8 hour eating window. In your case, maybe eating from 10am to 6pm (or 11-7pm).
  • I would also like you to start your day with something in your belly, but zero carbs. The purpose of this is to keep your body in a state of ketosis and eat the right foods to keep your body using fat for energy.
  • For the best results, do not eat 3-4 hours upon waking before having your first real meal. Your last meal should be around 3-4 hours before going to sleep.

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TIME FOR A PLAN- WRITTEN

Your dreams are who you are.

TIME FOR A PLAN- WRITTEN
We are rolling through this challenge and you should have a good idea of what changes you need to make into your schedule to fit fitness in. What we need to do is write out a plan. A plan written down is super powerful. And when you are done, sign it! Sign your plan.
Why a plan now? How are we going to keep this motivation and momentum going?

Let’s start the plan by writing what we can and are willing to do. We can start the process by asking ourselves a few questions or making an INTENTION. Let’s start:

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