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Infusion Fitness

🔷 Kamloops #1 Functional Training Facility 🔶 Personal/Group Training 🔷 Rehabilitation 🔶 1 on 1 Boxing/Muay Thai 🔷 Holistic Training 🔶 Team Infusion

http://www.infusionfitness.ca/

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Tip Tuesday Part 2: Free Weights Vs Machines🧐 . If you want to get stronger, some kind of resistance training is the way to go. So when you walk into the gym, should you start loading plates onto a barbell or should you just walk up to the first easy-to-use machine you spot?🤭 . The best thing about free weights is that they work lots of little tiny muscles you almost don’t realize you’re using. Take a squat for example, which works your quads, the muscles on the front of your thigh. If you used a leg extension machine instead, you could work that same muscle. But squatting with a barbell or a pair of dumbbells, you bring more than just your quads into the action. Your inner and outer thigh muscles have to engage to keep your legs in place. Your butt, hamstrings, and core help to keep your body steady while you go through the movement. And depending on how you hold the weight, you may be working your arms as well. That means you can get almost as much of a workout from a few sets of squats as from a half an hour going around from machine to machine. Big movements like squats, deadlifts, pull-ups, and overhead presses are considered “functional” because they translate directly to everyday movements. If you’re good at deadlifts, for example, you’ll be great at moving couches😉 . Machines’ specificity isn’t always a bad thing, though. Say you want to work your quads, but you already did a set of squats and those stabilizing muscles in your hips and core are already fatigued. You can sit down on a leg extension or a leg press machine and work the quads alone. Bodybuilders will sometimes use machines at the end of a gym session to target specific muscles👀 . Free weights and machines each have their uses. With free weight exercises, you can work more muscles in less time than with machines. Your results will also apply better to real-life situations than if you only ever did machine exercises. But machines definitely have their place. They’re great if you’re trying to isolate specific muscles, or if you’re rehabbing an injury 💪🏽 . . . . #infusionfitness #kamloops #personaltrainer #tip #tuesday #workout #machine #freeweights #exercise #fitfam #functionaltraining

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Tip Tuesday Part 1: Do You Burn Fat Running For 30 Minutes?🧐 . I get asked this question a lot so I thought I would tell you guys how our bodies work when it comes to the break down of energy used for cardio😎 . Carbohydrates and fat are your body's primary sources of fuel for long-distance running. The amount of each nutrient you use depends on duration and exercise intensity. As long as your body has a steady supply of oxygen and carbohydrates, fat will be used as the preferred fuel source to keep you running👟 . Your body doesn't automatically break down large amounts of fat immediately when you start your 30-minute run. It uses different amounts of carbohydrates and fats during different times in your run, which is similar to how your car changes gears as it accelerates or decelerates. Although your body uses fat as the main fuel source during a 30-minute run, it needs energy immediately to power your muscles and nervous system during the first couple of minutes of the run. Therefore, carbohydrates in the form of glucose are used as the main fuel source. As you continue to run, your body gradually increases the amount of fat used. It can take between 20 to 30 minutes of continuous aerobics for an average person to use 50 percent of their energy expenditure from fat and 50 percent from carbohydrates. People who are more conditioned usually take less to time to achieve this state of energy use🤓 . The amount of fat used during a 30-minute run can vary, depending on your heart rate, running method and fitness status. During low-intensity exercise for 30 minutes, such as walking or jogging at 20 to 25 percent of your maximum heart rate, a majority of your energy comes from fats, usually about 60 percent. As exercise intensity increases, your body relies more on carbohydrates for energy, which can get as high as 60 percent at 50 percent or more of your maximum heart rate🤔 . . . . #infusionfitness #kamloops #personaltrainer #tip #tuesday #running #cardio #exercise #burn #fat #workout #fitfam #healthylifestyle

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Meal-Prep Shrimp Taco Bowls🦐🌮 . Ingredients ▪️Spicy Shrimp:🌶 ▪️20 medium shrimp peeled and deveined ▪️1 tablespoon olive oil ▪️1 clove garlic minced ▪️1/2 teaspoon ground cumin ▪️1/2 teaspoon chili powder ▪️1/4 teaspoon onion powder optional ▪️1/4 teaspoon kosher salt ▪️For the assembly: ▪️2 cups cooked brown rice ▪️1 cup black beans drained and rinsed ▪️1 cup corn drained and rinsed🌽 ▪️1 cup tomatoes diced🍅 ▪️1/2 cup cheddar cheese ▪️2 tablespoon cilantro minced ▪️1 lime cut into 4 slices🍈 ▪️4 meal prep containers . Instructions ▪️To cook the shrimp: In a medium bowl whisk together olive oil, garlic, cumin, chili and onion powders, and salt. Add in shrimp and toss to coat completely. Cover and refrigerate for for at least 10 minutes or up to 24 hours. Heat a large heavy-duty or cast iron skillet on high heat for 2 minutes. Add the olive oil and shrimp. Cook shrimp in a skillet on medium-high heat until pink and cooked through, about 5 minutes. ▪️To assemble: Divide brown rice into 4 meal prep containers (1/2 cup each). Top with 5 shrimps, a scoop of black beans, corn, tomatoes, a sprinkle of cheese, cilantro and a slice of lime. Cover and refrigerate for a max of 4 days. ▪️To serve: Heat bowls in the microwave for 2 minutes or until heated throughly. Drizzle with lime juice and top with salsa, sour-cream or gucamole if desired. ▪️Recipe Notes🗒 Cook brown rice according to package directions before getting started on the shrimp so it cooks while you are preparing the shrimp🍽 . . . . #infusionfitness #kamloops #nutrition #sunday #mealprep #healthyeating #healthylifestyle #healthy #fitfam #fitness #gym #workout #dedication #cooking #prep

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Falafel Hummus And Salad Meal-Prep Bento Boxes🥙 . Ingredients ▪️1 cup cucumber sliced🥒 ▪️1 cup cherry or grape tomatoes cut in half🍅 ▪️1 cup cooked chickpeas rinsed and drained ▪️1/2 cup olives ▪️1 whole wheat pita ▪️2 tablespoons feta cheese optional ▪️4-8 falafel optional For the hummus: ▪️1 15 oz can garbanzo beans, drained, + 2 tablespoons liquid reserved ▪️2 tablespoons tahini sauce or plain yogurt Greek, full fat or low-fat ▪️1 tablespoon lemon juice🍋 ▪️1 tablespoon olive oil ▪️1 clove garlic crushed ▪️1/2 teaspoon ground cumin ▪️1/2 teaspoon salt . Instructions ▪️For the hummus: Blend garbanzo beans, tahini sauce (or yogurt) lemon juice, olive oil, garlic, cumin, salt, in a food processor. Divide hummus into small 4oz containers if available (can also use snack size zip-lock bags). ▪️To Assemble: Divide cucumber, grape tomatoes, chickpeas, olives, and feta cheese evenly into each container (mix them or keep them separate). Place 1/4 cup portions hummus in each container. Cut pita into 8 slices and place 2 slices in each container. Add 1-2 falafel into each container. Cover and refrigerate up to 4 days. Enjoy cold or at room temperature!👌🏾 . . . . #infusionfitness #kamloops #nutrition #sunday #fitness #gym #workout #mealprep #healthyeating #healthylifestyle #healthy #nutritious #fitfam #accountability #dedication

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I was in the grocery store the other day and ran into a client(names will not be mentioned)🤭 . I happened to look in their cart and once I did that the hunt was on, they took off on me, I could smell the fear, instincts kicked in and I took off after them leaving my basket behind for extra coverage🦁 . I ran down the opposite aisle and cut them off! I took out all the junk food they had(sugar, sugar and some more sugar🍭🍩🍰🍦) assisted them to the cashier lane, watched them leave and my job was done!🙌🏽👏🏽👌🏾 . Looked at my phone 15 minutes later to a few angry texts #igotyourback 🤬✋🏽😭 . . . . #infusionfitness #kamloops #personaltrainer #huntingseason #fitness #gym #workout #accountability #iseeyou #chase #fear #nosugar #nutrition #healthy #healthylifestyle #healthyfood

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Exercise Friday Part 2: Plank Explosive Knees🤭 . Trying to find new exercises to work your abs, well look no more!✋🏽 . This exercise is the shiznet for your abs. By exploding your knees into the ball you will be firing off all your stabilizers in a 3 point position(2 arms, 1 foot) which will active your abdominals to the fullest!💪🏽 . You’re welcome!😄 . . . . #infusionfitness #kamloops #personaltrainer #abs #core #exercise #friday #fitness #gym #workout #power #balance #strength #bodybuilding #fitfam #try #holistic #training

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Exercise Friday Part 1: Stability Ball-Bar Push-ups💪🏽👌🏾 . Are you bored of a regular push-up, do you find regular push-ups a little too easy now?🤔 . If you answered yes, try this advanced push-up out. It really fires up your core and stabilizers in the upper body. The key to these are slow and control to really force the stabilizers to work.😓 . Give it a shot and let me know how you like them👊🏾💦 . . . . #infusionfitness #kamloops #personaltrainer #workout #exercise #friday #core #pushup #chest #strength #bodybuilding #holistic #training #gym #fitness #fitfam #try

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Gonna miss this guy! Been training @the_jarrow for 7 plus years and the day has finally come where he has moved to a different city for school. Where this guy started and where he is now is insane to think about. I call him Jaryn 2.0 cause physically and mentally he is a whole new being. This guy has pushed through what he thought was his limit, time and time again, words can’t express how truly proud I am of him and all his accomplishments . It’s adult time now though! I wish you the best of luck with school and please stop by for a visit/workout when ever you like. . We met at the gym one last time on the weekend and he surprised me with a picture and a thank you card so I had to of course surprise him with one last workout on me🤣😉💪🏽 . . . . #infusionfitness #personaltrainer #kamloops #hardwork #school #time #missyou #goodluck #workout #fitness #adult #proud #trainer

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Client Wednesday is all about this lady here. Nikki has been training with me for just over 6 weeks and is killing it. She wanted to tone up and get a stronger core. Well I tell you she is on the fast pace to success. She has gotten so much stronger in such a short time it’s not even funny. Her cardiovascular wasn’t were it should of been and we have steadily improved that to the point she is rowing 2000 meters like it’s nothing. So proud of this one and all her hard work. Nikki the world is your oyster!!💪🏽👌🏾🏋🏻‍♀️ . . . . #infusionfitness #kamloops #personaltrainer #success #story #client #wednesday #hardwork #gym #fitness #fitfam #fitnessmotivation #fitgirl #workout #gains

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Tip Tuesday Part 2: Muscle Building . 1. Understand The Basics Of Building Muscle: First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform compound movements and train with weights on average around four times a week. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and recover following your workouts. . 2. Work Your Full Range Of Motion: Don’t take any shortcuts. Aim for the largest range of motion you can achieve in your exercises. Your muscles will do more work per rep, and it will result in the break down of more tissues by the end of the workout. . 3. Don’t Go Too Heavy: Wondering how to get the most out of lifting weights? Use a weight that will have you failing on the set between the 30- and 40-second mark. Time under tension causes muscle to grow. If you’re failing at 20 seconds, you know that weight was too heavy. . 4. Carefully Consider Cardio: If getting huge is your goal, then throttle back on your cardio workouts—chances are, you’ll be burning far too many calories. So what should you do if you still want to get in some cardio? A light jog a few days per week for 20 minutes is adequate. If you’re aiming to burn fat, of course, then focus on getting enough protein every day, while still keeping your overall caloric intake low. . 5. Understand Strength-Training Basics: If you want to build strength, you have to set goals and be patient. As you’re starting off, it’s important to be consistent and stick with your plan. When you’re in the gym, don’t get distracted. Stay focused on the task at hand. When you leave the gym, make sure you get proper rest and keep track of your progress. If you stay determined, your goals can be accomplished. . . . . #infusionfitness #kamloops #personaltrainer #tip #tuesday #gym #fitness #muscle #building #strength #power #facts #workout

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Tip Tuesday Part 1: Nutrition . Are you tired of putting in the effort at the gym and not seeing results?🧐 You’re not alone—many people show the drive, determination, and consistent effort, but don’t reach their goals. Does this sound familiar?🤔 To help you out here are some insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance, and maintain healthy eating habits. Tip Tuesday Part 2 will be about muscle building . 1. Make sure you're eating healthy. Ask almost any personal trainer and they’ll tell you that regardless of your training goals, healthy eating is the backbone. Food is what fuels your body to reach your goals, and without proper nutrition through quality foods, you’re likely to stall. Maintain a balanced diet consisting of fruits, vegetables, complex carbohydrates, complete proteins, and healthy fats like fish oils and flaxseeds . 2. Prepare ahead Preparing meals in advance gives you the best chance to accomplish your nutrition goals. That way you won’t feel pressured to eat unhealthy foods or skip meals. . 3. Eat more clean food Eating only three daily meals? Not a great idea. Half the people I deal with aren’t losing weight because they don’t eat enough. Try to eat five times a day, about every three hours, to stimulate your metabolism including two mini-meals between three basic meals. With activity levels decreasing throughout the day you should eat less as the day goes on. . 4. Control your portion sizes You’ll be eating more often, so paying attention to portions is extremely important. Make sure chicken breasts, and meats are no larger than your palm, and that pasta servings are no larger than your fists. Using smaller bowls, plates, and cups because studies show people serve themselves 20-40% more food when they’re using larger plates. . Everything you consume should have substantial nutritional value. You want the most nutritional bang for your buck, everything you eat should serve some sort of nutritional purpose in your body, fuel you workouts and be geared to optimizing your body.

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All to often we compete with others and hold ourselves to standards that are unattainable for ourselves. The only competition you ever have is with yourself!! We are meant to continually grow as a human with our mind, body and sprit so allow the process to happen😊 Happy Monday y’all 🖤💪🏽 . . . . #infusionfitness #kamloops #positivevibes #positivity #motivationalquotes #motivation #monday #mondaymotivation #quote #inspire #healthylifestyle #selflove

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“Stop competing with others and start competing with yourself”👊🏽 . . . . #infusionfitness #kamloops #motivation #monday #mondaymotivation #inspiration #quote #believe #strength #power #selflove

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African Peanut Stew . Looking to try something new, that is tasty healthy and an easy solution for meal prepping. Try this one out you won’t regret it! . INGREDIENTS ▪️1 Tbsp Coconut oil ▪️4 cloves garlic ▪️1 inch fresh ginger ▪️1 medium sweet potato (1 lb) ▪️1 medium onion ▪️1 tsp cumin ▪️1/4 tsp crushed red pepper ▪️6 oz can tomato paste ▪️1/2 cup natural style chunky peanut butter ▪️6 cups vegetable broth ▪️1/2 bunch 2-3 cups chopped collard greens ▪️1/4 bunch cilantro garnish (optional) . INSTRUCTIONS ▪️Peel and grate the ginger using a small holed cheese grater. Mince the garlic. Sauté the ginger and garlic in vegetable oil over medium heat for 1-2 minutes, or until the garlic becomes soft and fragrant. ▪️Dice the onion, add it to the pot, and continue to sauté. Dice the sweet potato (1/2 inch cubes), add it to the pot, and continue to sauté a few minutes more, or until the onion is soft and the sweet potato takes on a darker, slightly translucent appearance. Season with cumin and red pepper flakes. ▪️Add the tomato paste and peanut butter, and stir until everything is evenly mixed. Add the vegetable broth and stir to dissolve the thick tomato paste-peanut butter mixture. Place a lid on the pot and turn the heat up to high. ▪️While the soup is coming up to a boil, prepare the collard greens. Rinse the greens well, then use a sharp knife to remove each stem (cut along the side of each stem). Stack the leaves, then cut them into thin strips. Add the collard strips to the soup pot. ▪️Once the soup reaches a boil, turn the heat down to low and allow it to simmer without a lid for about 15 minutes, or until the sweet potatoes are very soft. Once soft, smash about half of the sweet potatoes with the back of a wooden spoon to help thicken the soup. Taste the soup and add salt if needed (will depend on the brand of broth used). ▪️Serve the stew hot with a few cilantro leaves if desired. ▪️Enjoy! . . . . #infusionfitness #kamloops #nutrtion #sunday #vegan #organic #healthy #mealprep #stew #food #healthylifestyle #recipes #fitness

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Lentil Burgers . For those of you that that haven’t had these before I know it doesn’t sound very appetizing but I’m telling you these are so good it’s not even funny!👌🏽 . Ingredients ▪️3/4 cup brown lentils, rinsed, strained and picked through ▪️1 3/4 cups plus 1 tablespoon low-sodium vegetable broth or water ▪️2 teaspoons extra-virgin olive oil ▪️1 large red onion, half finely chopped and half thinly sliced ▪️Juice of 1/2 lemon ▪️Kosher salt ▪️8 ounces fresh baby spinach ▪️2 large cloves garlic, minced ▪️Freshly ground black pepper ▪️1/2 teaspoon ground cumin ▪️1 cup of already cooked quinoa ▪️1/2 cup walnuts, toasted and finely chopped ▪️Cooking spray ▪️6 whole-grain hamburger buns or lettuce ▪️Baby arugula, basil, roasted red bell peppers and spicy mustard, for serving, optional . Directions ▪️Bring the lentils and 1 3/4 cup of the broth to a boil in a medium saucepan over high heat. Reduce heat to medium-low, partially cover and simmer until the lentils are fully softened and the liquid is absorbed, about 30 minutes. Transfer to a medium bowl with the remaining 1 tablespoon broth and mash well with a potato masher. Set aside. ▪️Heat the oil in a large nonstick skillet over medium heat. Add the chopped onion, lemon juice and 1/4 teaspoon salt and cook, stirring, until softened, about 6 minutes. Add the spinach, garlic, 1 1/2 teaspoons black pepper and cumin and stir until the spinach is wilted, about 3 minutes. ▪️Add the spinach mixture, cooked quinoa, walnuts and 3/4 teaspoon salt to the lentils and mix thoroughly. Cover and refrigerate for at least 1 hour or overnight. ▪️Preheat the grill to medium-high. Form the mixture into six 4-inch patties and spray with cooking spray on each side. Grill until nice grill marks form, about 3 minutes per side. Place the patties in the buns or lettuce with the sliced onion and other toppings, as desired, and serve. ▪️Enjoy . . . . #infusionfitness #kamloops #sunday #nutrition #bbq #burger #vegan #organic #nongmo #healthyeating #healthylifestyle #mealprep #healthy

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