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How to get a Beach Perfect Body during December using Cheat Days

When it comes to weight loss, finding an approach that suits your lifestyle and preferences is key, but for many people doing this during the December Holiday Season can be quite tricky.

But it can be done and there is a trick to it: You schedule your cheat days on holidays and the rest of December you embrace a strategy of following a balanced diet and mindful eating.

So you have your 'regular balanced diet days', and you have your 'go ahead and eat holidays'.

Here's a suggested approach for weight loss via dieting in December 2023:

  1. Set Realistic Goals: Determine your weight loss goals for December and make sure they are achievable and realistic. It's important to aim for gradual and sustainable weight loss rather than quick fixes. So if you say "I want to lose 1 to 4 lbs during December" then that is a doable goal for most people.

  2. Focus on Nutrient-Dense Foods: Incorporate a variety of nutrient-dense foods into your regular days. Include lean proteins, whole grains, fruits, vegetables, and healthy fats in your meals to ensure you're getting essential nutrients while managing your calorie intake.

  3. Practice Portion Control: Pay attention to portion sizes and be mindful of your calorie intake. Use smaller plates and bowls to help control portion sizes and avoid overeating. Consider using portion control tools or measuring cups to ensure accuracy.

  4. Plan for Special Occasions: On holidays or special occasions, you can allow yourself to enjoy some indulgences and have a cheat day. Choose your favorite treats or holiday dishes mindfully and savor them without guilt. You should also have three extra cheat days So for 2023 your cheat days will likely be mostly on Sundays: 3rd, 10th, 17th, 24th, 25th, 31st. The 25th/Christmas Day falls on a Monday, so that is effectively a bonus cheat day. So you get 6 cheat days and 25 regular days.

  5. Prioritize Balance: While cheat days can be enjoyable and provide a mental break from restrictions, it's important to maintain a balanced approach. Focus on maintaining a healthy and balanced diet on regular days, emphasizing whole foods, lean proteins, and plenty of fruits and vegetables.

  6. Stay Active: Incorporate regular physical activity into your routine throughout December. Exercise can help burn calories, boost metabolism, and support your weight loss efforts. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises to achieve overall fitness. You could even hire a personal trainer to meet with you once per week during December to help you exercise and stay on track.

  7. Stay Hydrated: Drink plenty of water throughout the day. Sometimes we mistake thirst for hunger, so staying hydrated can help prevent unnecessary snacking. Water can also support digestion and overall well-being.

  8. Seek Support: Consider seeking support from a registered dietitian or a weight loss program to help guide you on your journey. They can provide personalized advice and help you create a sustainable and healthy eating plan.

Remember, the key to successful weight loss is consistency, balance, and creating a healthy lifestyle rather than relying solely on cheat days. Find a dieting approach that works for you, aligns with your goals, and promotes long-term success and overall well-being.

The Afterburn Effect Explained Scientifically

The Afterburn Effect, also known as excess post-exercise oxygen consumption (EPOC), refers to the increased calorie burning and metabolic activity that occurs after a workout. It is the body's way of recovering and restoring itself to its pre-exercise state.

During exercise, your body requires more energy to fuel the muscles and maintain physiological processes. Oxygen plays a vital role in this energy production. As you exercise, your body consumes more oxygen to break down carbohydrates, fats, and sometimes proteins to produce adenosine triphosphate (ATP), which is the energy currency of the cells.

After you finish your workout, your body continues to need oxygen to restore various physiological functions, such as replenishing energy stores, removing lactic acid, repairing muscle tissues, and regulating body temperature. This increased oxygen demand continues even when you're no longer exercising.

The Afterburn Effect is characterized by an elevated metabolic rate and increased calorie expenditure during this post-workout period. This occurs due to several factors:

  1. Elevation of heart rate and breathing: After intense exercise, your heart rate and breathing remain elevated as your body works to recover and restore oxygen levels. This increased cardiovascular activity contributes to additional calorie burning.

  2. Thermogenesis: The Afterburn Effect involves a process called excess post-exercise oxygen consumption (EPOC), where your body generates heat as a result of increased metabolism. This thermogenic effect leads to further calorie expenditure.

  3. Replenishment of energy stores: During exercise, your body utilizes glycogen (stored carbohydrates) for energy. After the workout, your body replenishes these glycogen stores, which requires energy expenditure and contributes to the Afterburn Effect.

  4. Muscle repair and growth: Exercise, particularly strength training, induces small muscle damage. During the recovery process, your body repairs and rebuilds the muscles, which requires energy and contributes to increased calorie burning.

  5. Hormonal response: Intense exercise stimulates the release of certain hormones like epinephrine (adrenaline), norepinephrine, and growth hormone. These hormones can increase metabolic rate, lipolysis (the breakdown of fat), and overall energy expenditure, leading to a prolonged Afterburn Effect.

It's important to note that the magnitude and duration of the Afterburn Effect depend on various factors, including exercise intensity, duration, and individual fitness levels. High-intensity workouts, such as interval training or resistance training, tend to elicit a greater Afterburn Effect compared to low-intensity exercises*.

While the Afterburn Effect can contribute to additional calorie burning, it should be seen as a complement to an overall balanced exercise routine and healthy lifestyle, including proper nutrition and regular physical activity. Incorporating a combination of cardiovascular exercises, strength training, and interval training into your fitness routine can help maximize the Afterburn Effect and support weight management goals.

* Wait, are there low intensity exercises that can still activate a large Afterburn Effect?

Yes, it is true. Some low intensity exercises are surprisingly good at triggering a large Afterburn Effect.

In general, high-intensity exercises tend to elicit a greater Afterburn Effect compared to low-intensity exercises. However, it's important to note that the total calorie burn during low-intensity exercises may still be lower compared to high-intensity exercises, even if the Afterburn Effect is higher. Nonetheless, there are certain low-intensity exercises that can still contribute to a surprisingly significant Afterburn Effect. Here are a few examples:

  1. Long-Duration Cardiovascular Exercise: Engaging in low-intensity, steady-state cardiovascular exercises such as long-distance jogging, cycling, or swimming for an extended period can lead to a prolonged Afterburn Effect. While the calorie burn during the exercise may be lower compared to high-intensity interval training, the duration of the exercise can contribute to a more pronounced Afterburn Effect.

  2. Walking: Walking is a low-impact, low-intensity exercise that can be done for an extended period. Walking for longer durations, especially at an incline or brisk pace, can increase the Afterburn Effect. Although the calorie burn during a walk may be relatively modest, the cumulative effect of an extended low-intensity exercise session can lead to a notable calorie expenditure.

  3. Pilates: Pilates is a low-impact exercise method that focuses on core strength, stability, and flexibility. While it is generally considered low-intensity, the controlled movements and engagement of multiple muscle groups can still contribute to an Afterburn Effect. Additionally, incorporating resistance or adding equipment like resistance bands or weights to Pilates exercises can further enhance the Afterburn Effect.

  4. Yoga: Yoga typically involves a combination of poses, stretches, and controlled breathing techniques. While it is often viewed as a low-intensity exercise for relaxation and flexibility, certain yoga styles and sequences can elevate the heart rate and engage muscles to a greater extent. Dynamic, flowing yoga sequences like Vinyasa or Power Yoga can contribute to a modest Afterburn Effect.

  5. Tai Chi: Tai Chi is a Chinese martial art that emphasizes slow, controlled movements and deep breathing. While it may be considered low-intensity, the deliberate nature of the movements and the engagement of various muscle groups can still lead to an Afterburn Effect. Additionally, the mind-body connection and focus involved in Tai Chi practice can enhance overall relaxation and well-being.

It's important to remember that the Afterburn Effect from low-intensity exercises may not be as significant as high-intensity exercises. However, these activities offer other benefits such as improved cardiovascular health, stress reduction, and increased flexibility. Combining low-intensity exercises with other forms of physical activity, such as strength training or high-intensity interval training, can help maximize overall calorie burn and fitness benefits.

5 Exercises to do in October while taking in the Fall Colours

Ontario (including Toronto) has a lot to offer during October, including beautiful landscapes and vibrant autumn colors, making it an ideal time for outdoor exercises that allow you to take a camera and capture the stunning surroundings. Here are five exercises that you can enjoy outdoors while exploring and photographing the fall scenery:

  1. Hiking: Ontario is known for its diverse hiking trails, which become even more picturesque during the fall season. Lace up your hiking boots and embark on a scenic hike through parks and conservation areas. Capture the colorful foliage, serene lakes, and breathtaking vistas along the way. Popular trails in Ontario include the Bruce Trail, Algonquin Provincial Park, and the Niagara Escarpment.

  2. Cycling: October weather in Ontario is often crisp and refreshing, making it an excellent time for cycling. Take your bike out for a spin on scenic trails or designated bike paths. Capture the changing leaves, picturesque countryside, and charming towns as you pedal through Ontario's picturesque landscapes. The Waterfront Trail, Niagara-on-the-Lake, and the Thousand Islands Parkway are popular cycling routes.

  3. Outdoor Yoga: Find a peaceful outdoor spot, such as a park or a tranquil lakeside area, to practice yoga amidst the fall beauty. Roll out your yoga mat and strike a pose while surrounded by the vibrant colors of autumn. Not only will you enjoy the physical benefits of yoga, but you can also capture moments of serenity and tranquility through your camera lens.

  4. Kayaking or Canoeing: Ontario is home to numerous lakes, rivers, and waterways that provide a serene and scenic environment for kayaking or canoeing. Grab your paddle, hop into a kayak or canoe, and explore the calm waters while immersing yourself in the fall foliage. Capture the reflections of colorful leaves in the water, serene wildlife, and the peacefulness of being surrounded by nature.

  5. Nature Photography Walk: Take a leisurely stroll through parks, gardens, or nature reserves, focusing on capturing the beauty of fall with your camera. Look for interesting textures, patterns, and details in the foliage, as well as wildlife, birds, and insects that may be more active during this time. Experiment with different angles, lighting, and compositions to create stunning nature photographs.

Remember to check weather conditions, dress appropriately, and bring any necessary equipment or safety gear for your chosen outdoor activity. Don't forget to follow local guidelines and respect the environment while capturing the beauty of Ontario's fall season through your camera lens.

Fad Diets of the 2010s

Here is a list of some fad diets that gained popularity during the 2010 to 2019 period:

  1. Paleo Diet (Caveman Diet): The Paleo diet emphasizes eating foods that were presumed to be available to early humans, such as lean meats, fish, fruits, vegetables, nuts, and seeds, while avoiding processed foods, dairy, grains, and legumes.

  2. Juice Cleanses and Detox Diets: These diets involve consuming only fruit or vegetable juices for a specified period, with the idea of detoxifying the body. They often lack essential nutrients and can lead to unsustainable weight loss.

  3. Gluten-Free Diet for Weight Loss: Some people adopted a gluten-free diet believing it would aid weight loss, even if they didn't have celiac disease or gluten sensitivity. However, this trend was not supported by scientific evidence.

  4. The 5:2 Diet (Fast Diet): This diet involves eating normally for five days a week and severely restricting calorie intake (around 500-600 calories) on the other two non-consecutive days.

  5. Keto Diet (Ketogenic Diet): The Keto diet is a high-fat, low-carbohydrate diet that aims to put the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This diet gained substantial popularity during this period.

  6. Intermittent Fasting: This eating pattern involves cycling between periods of fasting and eating. One popular method is the 16/8 method, where you fast for 16 hours and eat during an 8-hour window.

  7. Alkaline Diet: The Alkaline diet suggests that eating foods that are alkaline-forming in the body (such as fruits and vegetables) can optimize health and prevent diseases. However, the body's pH is tightly regulated, and the impact of dietary pH on health is often overstated.

  8. The Baby Food Diet: This diet involves replacing one or more meals with jars of baby food to control portion sizes and calories. It gained attention primarily for its novelty rather than its effectiveness.

  9. Raw Food Diet: Advocates of this diet believe that consuming foods in their raw, uncooked state preserves their natural enzymes and nutrients, leading to better health. It often includes fruits, vegetables, nuts, seeds, and sprouted grains.

  10. HCG Diet: The HCG diet involves a combination of extreme calorie restriction and injections of human chorionic gonadotropin (HCG), a hormone produced during pregnancy. It was promoted as a way to target fat loss, but its safety and efficacy are widely debated.

  11. The Military Diet: This highly restrictive diet claims to help you lose weight quickly by following a specific meal plan for three days and then eating normally for four days. It often includes a mix of low-calorie foods.

  12. The Dukan Diet: This high-protein, low-carbohydrate diet is divided into phases, with the early phases being quite restrictive. It gained attention due to its association with celebrity endorsements.

Remember that while some of these diets may offer short-term weight loss results, their long-term sustainability and health effects can be questionable. It's important to consult with a healthcare professional or registered dietitian before embarking on any major dietary changes to ensure they are safe, suitable for your individual needs, and supported by scientific evidence.

Competitive Sports for Perfectionists

Perfectionists often excel in sports that require meticulous attention to detail, precision, and the pursuit of constant improvement. Here's a list of sports that are often considered ideal for perfectionists:

  1. Archery: Archery demands unwavering focus, attention to form, and precision in aiming. Perfectionists are drawn to the challenge of consistently hitting the bullseye and refining their shot placement. For archery lessons in Toronto contact

  2. Golf: Golf demands a high level of precision in every aspect of the game, from the swing to the putting stroke. Perfectionists thrive in the continuous pursuit of refining their technique and achieving consistent results.

  3. Diving: Diving combines artistic expression with technical precision. Perfectionists in diving work tirelessly to execute flawless dives with precise body control, positioning, and timing.

  4. Figure Skating: Figure skating requires a meticulous blend of grace, athleticism, and attention to detail. Perfectionists in this sport strive for perfect routines, mastering intricate moves and routines.

  5. Synchronized Swimming: Synchronized swimming combines precision with artistic creativity. Perfectionists excel in coordinating movements with teammates, maintaining precise formations, and executing synchronized routines.

  6. Gymnastics: Gymnastics demands precision, strength, and flexibility. Perfectionists in gymnastics work diligently to perfect their routines, focusing on executing every move flawlessly.

  7. Accuracy Sports: Shooting sports like rifle or pistol shooting, but also sports like billiards/pool/snooker and axe throwing, require extreme focus, control, and aiming accuracy. Perfectionists are drawn to the challenge of consistently hitting small targets with precision, or in the case of billiards ricocheting the balls in order to sink multiple balls.

  8. Swimming (Short Distances): In short-distance swimming events, such as sprints, every fraction of a second matters. Perfectionists excel in refining their stroke techniques, starts, and turns to maximize their speed and efficiency.

  9. Fencing: Fencing is a sport that demands quick thinking, precision in movement, and strategic decision-making. Perfectionists in fencing focus on precise attacks, defensive techniques, and exploiting opponents' weaknesses.

  10. Rowing: Rowing requires precise synchronization among team members, as well as a focus on stroke technique and timing. Perfectionists in rowing aim to create the most efficient and harmonious rowing motions.

  11. Cycling (Track): Track cycling events, such as sprint and pursuit races, demand precision in strategy, timing, and execution. Perfectionists in track cycling work to optimize their tactics and pedaling efficiency.

In these sports, the pursuit of perfection aligns with the disciplines and attention to detail required for success. While perfectionism can be both a strength and a challenge, these athletes often find fulfillment in their constant pursuit of improvement and mastery.

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