Bernice Robinson Personal Training Studio

Trim Tuesday: Muscle Weighs More Than Fat

The Belly Fat Cure

About six weeks ago, I began practicing hot yoga. Many years ago I had a good yoga practice going but life happened and I stopped going. For the past 40 days, my yoga flame has been blazing; I’ve consistently practiced 4 to 5 times a week in this time.

Just the past weekend I noticed some changes in my body. Physically I feel stronger. My core feels more firm and my arms are beginning to look more shapely. This is when the light bulb went off. What I was seeing physically wasn’t sinking in mentally.

MUSCLE WEIGHS MORE THAN FAT

We all know muscle weighs more than fat, but if you’re fixated on the scale (like me) that knowledge won’t matter. You may expect to see that number going down, but if you’re increasing muscle mass, it won’t at first. The changes will be taking place on the inside and the scale won’t necessarily reflect that.

I decided to get some much-needed advice from my friend and personal trainer Bernice Robinson of Bernice Robinson Personal Training Studio. She reminded me that

“…for every pound of muscle it takes 40 to 60 calories a day to maintain. Therefore our body uses more energy increasing our metabolic rate which is the only way to lose body fat and keep it off. Also remember muscle weighs more than fat, but is much more dense; taking up less room in our bodies which equates to a more petite frame.”

“And don’t get discouraged by what the scale is reading! It takes time and it’s a forever thing. Not a short-term, quick fix.”

This is just what I needed to hear to keep going.  Slow and steady wins the race and if it seems too good to be true, it probably is.  A slow and steady fitness regime along with healthy eating is a fool-proof way to achieve your health goals.

MIND BODY AND SOUL

Sucess

I love yoga for a number of reasons and none of them actually have to do with weight loss. I love devoting an hour a day to my body and soul. I am able to quiet my mind during the classes and focus on my breathing and postures. I love the sense of calm this brings to me both physically and mentally.

Yoga makes me feel strong and empowered and if one of the side effects is more muscles and an increased metabolism than I am okay with that.

WEEK FIVE RESULTS

Start waist: 35”

End of week five waist: 33”

Week one weight loss:  4.6 lbs

Week two weight loss: 1.6 lbs

Week three weight loss: 0 lbs

Week four weight loss: 1 lb

Week five weight loss: 0 lbs

Total weight loss: 7.2 lbs

Total waist inches lost: 2”

Short Term Goal: To feel comfortable in a bathing suit on our trip to Florida in April.

Long Term Goal: To lose 37 lbs.

Remaining weight loss to goal: 29.8 lbs

Healthy waist: 32”

What activities do you like to do to increase your fitness? Are you a scale junkie? How do you overcome that?

Note: I am not receiving compensation nor am I affiliated with The Belly Fat Cure. These opinions are my own. Before starting any health or meal plan you should consult with you doctor. Or so I have been told.

City Mom

This Week on City Mom: Fit Mama

This is a fun week on City Mom (well they’re all fun actually) as we meet up with Bernice Robinson, Certified Personal Trainer & BSc Kin, from Bernice Robinson Personal Training Studio. Bernice discusses fitness for pre and postnatal moms as well as the fun classes and personal training services she offers.

This episode was particularly unique for me to film. I am not a fitness pro by any means, but before the filming I had been working with Bernice for a number of months so I had an idea of what we’d be demonstrating on camera. What I didn’t expect was to truly work up a sweat and to have my balance and coordination tested for all to see! It turned out to be a really fun day!

BERNICE ROBINSON PERSONAL TRAINING STUDIO

Bernice believes in the philosophy of healthy body, healthy mind. Being a mother of two active, healthy children she also understands that exercise and proper nutrition are extremely important. She extends this to all of her clients and expects them to follow the same mandate.

Bernice is not only effective in her guidance and instruction but she’s a lot of fun to work with. Whether it’s a one-on-one session or a group class, you feel like you’re hanging out with a good friend (who’s going to whip your butt into shape!).

Bernice offers different types of personal training like the one-on-one sessions, couples training and group training. She also provides fun classes that not only increase your fitness level and strength, but make you feel like you’re having fun while doing it.

STROLLER BOOTCAMP TRAINING PROGRAM

I’ve written a few times on City Mom about playing soccer. I consider myself to be in pretty decent cardiovascular shape because of my soccer training so when it came time to tape the Stroller Bootcamp class, I was confident that I’d be able to keep up.

Well let me tell you these moms on camera are AMAZING! They are in super shape and they left me in the dust! I was super proud to have them on camera to be a part of my show because what better light to cast on the life of a mom than these fit, healthy and strong mamas!

The boot camp classes are led by Bernice Robinson who started London’s first “stroller fitness” classes almost seven yrs ago.

Stroller Boot camp is for everyone. It is a mix of traditional “Stroller Fitness”- keeping strollers in motion, while mama’s work all their major muscle groups and their cardiovascular system, stopping occasionally to focus on certain areas.

And what I love most about it is that you get to include your children in your exercise routine. This is excellent for bonding time but also allows you flexibility in your time. It means you don’t need to find a babysitter to make ‘you’ time!

180 TRAINING CLASS

180° is a unique group class that is packed with 60 minutes of nonstop cardio combined with resistance band training, mixed with core stability training. It’s a complete workout which increases strength, cardiovascular endurance, and improves core stability; while decreasing body fat and building lean muscle mass.

CONNECT WITH BERNICE

Web: bernicerobinson.com

Twitter: @bernicetraining

Facebook: facebook.com/bernicerobinson

Youtube: Lessons in Vanity

MORE ON CITY MOM

This week in City Mom’s Kitchen, Bernice joins us to share one of her delicious and clean recipes from her nutrition plan. We also check out the fitness world’s latest trend called Kangoo Jumps that runs here in London at Gold’s Gym.

NEXT WEEK ON CITY MOM

Tune into City Mom on Rogers TV next Tuesday at 7:00 pm where we check out some fun and educational things to do with your children around London.

Thanks for watching!

Spicy Feta Turkey Burgers

Today in City Mom’s Kitchen, Bernice Robinson of Bernice Robinson Personal Training Studio joins us to share her Spicy Feta Turkey Burgers recipe. This is one of the meals Bernice includes in her nutrition plan that compliments her personal training programs.

If you thought that Bernice looked a little different in the cooking segment than she did in the training segments you’re right. We taped the cooking segment before we taped the training pieces and Bernice had a huge hair change in between. Not only did she cut her long hair, she also changed the colour too. So don’t be alarmed, you’re not seeing things!

Now to the good stuff…

SPICY FETA TURKEY BURGERS

I love these turkey burgers. They are easy to make, tasty and a hit for the whole family. And as Bernice suggests, doubling the recipe is a great idea because they freeze well and it saves you time for next week!

Makes two servings. You may want to double or triple and freeze for next week.

INGREDIENTS

  • 8 oz extra-lean ground turkey
  • ¼ cup breadcrumbs
  • 2-3 Tbsp milk
  • 1 egg
  • 1tsp olive oil
  • 1 Tbsp Worcestershire sauce
  • ¼ cup chopped red onion
  • 1 tsp dried oregano
  • 1 garlic clove, crushed
  • 1 tsp chili flakes
  • 1 Tbsp fresh chopped parsley
  • ¼ cup crumbled light feta
  • 2 whole grain hamburger buns (preferably burger first brand)
  • 2 Tbsp light tzatziki sauce
  • 2 lettuce leaves
  • 2 tomato slices

DIRECTIONS

  1. Mix all ingredients, up to and including parsley, thoroughly by hand in a large bowl. Gently mix in feta. Form into two patties one inch thick and place on BBQ grill or skillet. Cook for six to seven minutes on each side, or until center is no longer pink.
  2.  Place patties on half of each bun with one tablespoon of tzatziki , one lettuce leaf and one tomato slice. Serve with sweet potato fries and a huge green salad.

 NUTRITIONAL INFO

Calories 275, total fats 8g, Sat 3g, trans 0, carbs 13g, sugar 2g, protein 34g

Enjoy! 

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