No gym required

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Shaping up and ridding yourself of your unsightly “spare tire, muffin top or thunder thighs” doesn’t mean you have to toil away in a gym for hours on end, says trainer and nutrition coach Nadeen Boman.

Especially in the summer.

Boman, best known as co-host of Slice Network’s reality TV shows Bulging Brides and The Last 10 Pounds Bootcamp, likes to work up a sweat outdoors during the summer months.

“Get outdoors now that we’ve got the weather. Make use of it,” the five-foot-two, raven-haired fitness guru advises in a phone interview with Sun Media.

“A lot of people get scared about getting in shape because they think that they have to hit the gym five days a week for two hours at a time and they have to eat nothing but fruits and vegetables.

"But really, if they go from doing nothing to taking a walk around the block for 10 minutes at a time on a daily basis and eliminating one trip to McDonald’s or substituting some chips for popcorn, then they’ll start to see some results,” Boman says.

Along with the intense hour-long workouts she does on a regular basis, Boman enjoys hiking and the occasional run during these warmer months.

But she doesn’t exactly hibernate in the winter. When the mercury dips, the former B.C. Lions cheerleader enjoys snowboarding and snowshoeing.

“It really is about finding out what works for us in our individual lifestyles. Some people are never going to be able to hit the gym and that’s OK. Exercise doesn’t have to be in a gym facility. There are different ways that we can be active.”

Indeed, it’s not a one-size-fits-all solution.

And that goes for nutrition, too.

“Everybody’s not going to be able to eat fruits and vegetables for every single meal, (especially) if their job is on the road or whatnot, where they have to eat out,” she acknowledges. “The important thing there is making sure you’re drinking enough water and you’re eating regularly throughout the day — three meals and two to three snacks per day.”

Bulging Brides and The Last 10 Pounds Bootcamp are both in reruns now.

But Boman, currently three-and-a-half months pregnant, is keeping busy training clients.

Among her workout philosophies, she preaches consistency and patience.

“People have to keep in mind that things aren’t going to happen overnight and that if they take some time to implement small changes, then over time that will turn into big results,” she adds.

For those who have the financial wherewithal, Boman recommends investing in a nutritionist or personal trainer.

“And if they’re working with somebody who’s good at their job, that person’s going to help them find a program that fits their lifestyle,” she explains. “They’re not just going to push something on them that doesn’t work. And they’re going to make sure that they’re using their time effectively to reach the goals that they want.”

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1) Eat three meals and two snacks a day. Our body needs to be fuelled regularly and we need to eat fruits and vegetables and lean proteins.

2) Drink water. When we don’t drink enough water, our body tells us in different ways. That includes headaches, difficulty concentrating and a general lack of energy. As soon as you’re feeling thirsty, you’re already dehydrated.

3) Build muscle through resistance training. The more muscle you have, the higher your metabolic rate — and the more calories you’ll burn.