How to Get a Flatter Belly in 1 Week!

Feeling like you’re doing all the right things at the gym, but can’t seem to get rid of your belly fat? More workouts are not the answer.

Stress is all around us, but if your body is overloaded with it from all areas of your life, then your body may be signaling you to pay attention with a little extra around your midsection.

These 4 common culprits could be why you’re not seeing the results you want. Are you ready to listen?

Food Stress

# – Inflammatory Foods

The majority of people have no idea what foods are causing inflammation in their body. As a society, we have become used to living below optimal. Indigestion, stomach upset, bloating, skin rashes, joint pain, are just part of our normal state. Sometimes we don’t even recognize symptoms as symptoms at all!

The absolute best way to find out what foods you are intolerant is to eliminate common inflammatory foods. There is certainly a place for allergy tests, but one of the best thing we can do to achieve better long-term health is to begin getting to know own body. There is a wonderful freedom in knowing what works for your own body; what foods give you energy, which foods take them away, what foods make you hold on to weight, and what foods allow you to feel light.

Common inflammatory foods and a great place to begin are gluten, soy, dairy.

#2 – When you Eat

For the most part, we tend to eat in a very backward way. Backward in terms of our bodies natural rhythms. If we look at our bodies circadian rhythm, which are based on nature, we see that in the morning our metabolism begins to wake up, and it peaks at around 12 pm, it then begins to slowly decline as the day goes on.

Yet, for most of us our first few meals of the day are quite small, and lacking in nutrition, whereas our dinner is our largest meal of the day.

How many of you take the time to sit down and eat breakfast?

How many of you feel that dinner becomes the biggest meal of the day because it is the only time of the day that you actually sit down and enjoy your food?

So, it’s important to become aware of when we eat our biggest meal of the day. Listening to our bodies innate wisdom could have a significant impact on the way we feel, our digestion, and being able to get rid of excess fat stores.

#3 – Macronutrients

I think that we can all agree that what we eat plays a huge role in our bodies metabolism.

Now, I’m not going to chat about eating organic and choosing better quality foods because I think most of you have heard all of this information before.

However, our ratios of macronutrients are incredibly important in order to get the most of a healthy diet, not only in terms of weight loss but also in terms of balancing our hormones and blood sugar throughout the day.

Lack of proteins, fats, and carbohydrates at any given meal, can translate to grogginess, inability to focus, anxiety, binging, cravings and cold hands and feet.

Here are some examples of what I mean: If you eat a salad for lunch, but skip the protein (chicken, beef, legumes) you may be hungry in an hour and feel like sleeping at your desk come 2 pm. If you have an apple for a snack, rather than an apple along with some protein and fat (nut butter), you may actually feel hungrier afterward or experience a crash in your energy levels shortly thereafter.

#4 – Sleep Better

Just as our bodies are generally pre-programed to be more active during the hours of sunlight, we are also programmed to feel low key and tired as the sun begins to set.

At sunset, our cortisol levels begin to drop naturally and our body begins to wind down and get ready for sleep.

If we constantly ignore this inner guide, we may have a really hard time winding down and getting a good night’s rest.

Ideally, you want to start winding down about an hour before bedtime, so that you avoid the dreaded tossing and turning when you hit the sack no later than 10 pm.

So what does all of this have to do with weight loss and a flatter belly? Everything! Cortisol is a stress hormone that is secreted in excess when we are constantly in stress mode. Cortisol makes us hold on to excess fat stores, plays a big role in thyroid health.

Now, it’s certainly easier said than done to make all these changes at once, so don’t! Commit to making one small change at a time, so that it feels sustainable in your life.  Some examples: start your bedtime routine just 30min earlier this week, and set an alarm to remind you. Replace bread in your morning breakfast with a veggie omelet. Pack a Ziploc bag of nuts and seeds that you can store in your desk. Pack a bigger lunch with some healthy carbs, and cut your dinner portion to 1 handful of protein and two large handfuls of greens.

 

Have a fabulous day!

~Daniela

1 Comment. Leave new

Leave a Reply

Your email address will not be published. Required fields are marked *

Fill out this field
Fill out this field
Please enter a valid email address.

Previous Post
5 Ways to Exercise & Feel Like a Kid Again
Next Post
Stop Peeing Yourself When You Workout!
Menu

KARSTEN DICKIE

Hey BBBC family! My name is Karsten Dickie and I am a coach at King West Best Body Bootcamp.

Growing up I was very involved in sports. I played competitive volleyball, basketball and hockey. I was always fascinated with how the body works, nutrition, strength training and anything that involved athletics. Applying my knowledge I noticed improvement of my health, energy and body transformation which then had me hooked on weight training. That’s when I knew I wanted to help impact people’s lives and share my knowledge about exercise, mobility and nutrition to help achieve their goals.

I received my diploma from Algonquin College for Fitness & Health Promotion and I have been doing group training for six years now. Additionally, I’ve trained hockey teams, volleyball teams, large event groups, and one-on-one training.

I’m passionate about enhancing the health, fitness and overall well-being of clients. With my skills and knowledge, I help clients achieve their goals in and out of the gym.

Outside of training I like to do yoga, read, play team sports, and spend time with my friends and family.

CERTIFICATIONS/ACHIEVEMENTS:

Algonquin College Fitness & Health Promotion
CanFitPro PTS
Lucas Parker Barbell Cycling
CPR/AED2

ANDY RANDHAWA

Hey there!
I’m Andy Randhawa, the newest addition to the Best Body Bootcamp family.

You can’t hear my accent while reading this but I’m Australian.
I grew up playing a lot of sports like tennis, basketball, boxing and footy (Aussie rules football) and competed professionally in tennis.

I have transformed bodies for over 12 years and also helped them show it off on stage.

I have an extensive knowledge about training and nutrition which I can apply to my clients to bring them closer their goals.

When I’m not making people sore or make them complain while training I spend my time doing filmmaking, videography and hanging out with friends (I need new ones in Canada).

Look forward to making you get your dream body.

CERTIFICATIONS/ACHIEVEMENTS:

Diploma of Fitness
Bachelors of Exercise Science
BoxFit Level 1&2

DANIELA NAHAS

My journey in fitness and health began about 15 years ago. Before that, like many of you I struggled with yo-yo dieting, and doing countless hours of cardio just to stay looking slim. Boy I wish I could talk some sense into my past self! But health is a journey and I am so grateful for all of my experiences, which have shaped what I have to offer our members today.
Over the years I have experienced first hand the life changing benefits of incorporating the right kind of exercise into my life. That motivated me to become a personal trainer 15 years ago, and it still continues to motivate me today. I want everyone to be able to to experience what exercise can do for their well being, self confidence and physique.
I used to struggle with my nutrition in a big way, so I completely empathize with you, if this is the hardest part for you when it comes to seeing long term change. I once struggled with eating disorders, followed by any years of a very negative relationship to food, even during my initial years as a personal trainer.

It occurred to me one day that I could not help my clients make changes and make better choices, without first focusing on myself. It was through completing my Holistic Lifestyle Coach Certification that I was able to change my relationship to food and be able to genuinely help clients get closer to their goals.

My increasing passion for nutrition and health led me to become certified as a Health Coach. As a health coach, I am able to help my clients delve deeper into your relationship with food and their health. What lies beneath our patterns and habits is fascinating and when you can tap into that it can have an incredibly powerful impact on our lives, and bring about real change!

These days I leave most of the bootcamp training to our awesome trainers, but I continue to share my passion for nutrition and fitness in our private member facebook group and work on our ever evolving member offerings.

My other passion? I am the luckiest mom to a 9-year-old boy. He keeps me on my toes and I must admit has helped me grow in ways I never thought possible. Together with hubby Roger Nahas, we like to spend plenty of time outdoors, along with the latest family hobby – board games.

When I get me time, I like to do yoga, read, cook, and spend time in nature.

I look forward to having you join us!

CERTIFICATIONS/ACHIEVEMENTS:

Health Coach Certification – Health Coach Institute
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
Program Design, C.H.E.K Institute
Human Kinetics Exercise Anatomy
SPI Advanced Training for General Fitness
SPI Technical Aspects of Strength Training
SPI Nutrition for Sport and Performance
Emergency First Aid & CPR

ROGER NAHAS

My journey in fitness and nutrition is a little different than most. You see, I’m a former fat kid! The kid who was a total introvert! I was always the guy who was too embarrassed to take his shirt off at the beach! But I remember the day everything changed for me – I looked in the mirror and wasn’t happy with what I saw. I made the decision to change my body and my life. It was 1999 and I took a before pic and measurements and body fat and I entered the Body for Life Challenge. Over the next 90 days, I completely changed my eating habits, and worked out regularly. I actually was awarded the Canadian Grand Champion for my age category!

I was no longer the fat kid. I looked forward to getting to a beach so I could take my shirt off and I became more outgoing and fun! After seeing the difference it made in my life I decided that I wanted to dedicate my life to helping people realize the amazing benefits of optimal health and fitness.

I started out as most trainers do in your typical gym. After years of working in a gym setting, I was getting disillusioned with how Big Box Gyms operated. I wanted to train people functionally and to make their bodies strong in the movements they used in the real word. I wanted to make working with a highly trained instructor more affordable, and I wanted to make fitness fun because let’s face it; if you are having a blast, it makes it that much easier to stick to it. The result was the launching of Best Body . I have to tell you that although I looked great in the after pic above, the food and exercise plans I followed to get that after pic, hurt me in the long run. It made me look good from the outside but my body was breaking down on the inside. The way I was working out and what I thought was healthy eating was in fact hurting me in the long run. I was over training, taking longer to recover from my workouts, I tore my rotator cuff and had gut issues. Nothing I could do was helping and then I was introduced to a C.H.E.K Holistic Lifestyle Coach who helped me. Turns out I was stressing my body beyond repair and then giving it food that wasn’t helping but was actually stressing my body even more. He made me look at my body and the food I put into it in a totally different way.

That lead me to complete my certification as a C.H.E.K Holistic Lifestyle Coach and we pass that knowledge on and encourage holistic nutrition to our members.

In addition to running the day-to-day operations of Best Body Bootcamp, I also work with individual clients doing fitness training as well as holistic nutrition and lifestyle coaching.

When I’ve got a bit of free time, I spend as much of it as possible with my wife and son, I bike year round, play hockey, practice Tai Chi daily, read & take courses.

I hope to see you soon so we can transform your body and life!

CERTIFICATIONS/ACHIEVEMENTS:

C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Scientific Core Training , C.H.E.K Institute
C.H.E.K Golf Performance Specialist
C.H.E.K Holistic Lifestyle Coach Level 2
C.H.E.K Holistic Lifestyle Coach Level 1
Program Design, C.H.E.K Institute
Program Design, C.H.E.K Institute
Scientific Core Training , C.H.E.K Institute

Request Information Now!

I’ve been a member now for about 3 months and can’t say enough great things about this place! I stopped seeing results in my usual workouts and felt like I plateaued until I joined BBB. The trainers are all very friendly and knowledgeable and I love how they change the workouts every 4 weeks! Definitely recommend this place!!

Christina Mansour-Ariganello