Perfect Fit Personal Training

A blog to enlighten you about health and fitness

FITNESS EXPERT AND PERSONAL TRAINER GIVES TIPS ON STAYING STRESS FREE THIS HOLIDAY SEASON, THROUGH EXERCISE :: Wire Service Media

FITNESS EXPERT AND PERSONAL TRAINER GIVES TIPS ON STAYING STRESS FREE THIS HOLIDAY SEASON, THROUGH EXERCISE :: Wire Service Media.

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Lunch Hour Bootcamp- North Shore

Looking for a lunch hour fitness program?

We are launching a noon hour bootcamp, Tuesdays and Thursdays in North Van.

12:10-1:05 pm

$120 for 10 classes, $15 drop in. Ongoing!

Call us now for info: 604 318 6534

 

Lose weight, fat and inches and look great for the Christmas holidays!

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Free Personal Training!

Free Personal Training!

Hello out there,

If you’re a female with 20+ pounds to lose, I want to help you with some FREE personal training!

I am looking for 2-3 women to train 2 times per week for 6 weeks

12 sessions for free!

$65 per session, free of charge.

All I am asking is that you send me one friend per week to train with me; with or without you. This is a referral based program; you train free and lose weight; you tell your friends and they sign up!

Let me know if you or anyone you know might be interested; this is a great opportunity to lose unwanted fat and pounds. Look great for the holiday season!

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10 Day Fitness Fat Blast!

Come and get revved up after a summer off; it’s the 10 Day Fitness Fat Blast!

 

10 classes, five weekdays in a row.

Get to try different formats and get your butt in gear!

Led by Nicole Palacios, BSc, certified personal trainer and fitness expert- sought after for magazine articles in Shape, Chatelaine, Canadian Living, Alive, Personal Fitness Professional, and more!

Get fit today; don’t wait!

10 Day Fitness  Fat Blast starts on Monday, September 17th.

6:30am-7:30am

$99 for 10 classes- less than $10/class

Please contact us for more details and how to sign up!

nicole@perfectfit.ws

 

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Is Fruit Bad for You?

Is Fruit BAD?
Can you compare a banana to a pack of snack sized oreos? Maybe the calories are the same, but what about the content?

Fruit eating is debatable, and here is a great article from the Globe and Mail on this very topic.

If you’re trying to lose weight, calories count. Veggies have WAY less calories (depending on the veggie- not avocadoes!) compared to most fruits.

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Oro Spa and Wellness in Osoyoos, BC

Planning a trip to Osoyoos, BC?

I am there right now, and just got back from a wonderful spa visit at Oro Spa and Wellness.

Ahhh,

I just got back from a most pleasant facial at Oro Spa and Wellness in Osoyoos, BC.

The spa is located in the Casa Del Mila Oro Resort, in Osoyoos.

I checked in at the desk, and even though the spa was closed, I was able to get an appointment.

I made an appointment for an Oro Glow Facial- one hour in length for $80.

I was unsure as I usually frequent Spa Utopia in North Vancouver, and didn’t know what this one would be like.

The proprietor welcomed me graciously and walked me into the treatment room. I was left to get ready, then was treated to a most luxurious facial. She was also a massage therapist, and during the mask, she did an arm and hand, leg and foot massage. She finished with a scalp massage.

I looked at the time and she went over by about 10 minutes! It was fantastic.

I left the Oro Spa feeling very relaxed, rested, and rejuvenated. It was amazing!

If you come to Osoyoos and are looking for a great spa treatment, check out the Oro Spa and Wellness at Casa Del Milo Oro Resort.

778.437.3337

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Breast Cancer in Women Under Age 40

Breast Cancer in Women Under age 40 may not be talked about enough, but here is some information on Breast Cancer in Women Under age 40: Breast cancer is the most common form of cancer among American women, and the leading cause of death for women ages 40 – 59. Early detection is key to helping women survive. In fact, according to Cleveland Clinic “More than 90 percent of women whose breast cancer is found in an early stage will survive.” [i]

5 percent of all breast cancer cases occur in women under 40 years old, [i] and when it does it’s often harder to detect and more aggressive [ii] than in older women. Assuming that breast cancer only occurs in older women, younger women often ignore the warning signs and delay treatment. By being proactive and adhering to the following tips women of all ages can reduce their risks, and increase the odds of early detection, diagnosis and effective treatment. Breast Cancer Prevention Tips · High Risk Factors in young women § Family history – If someone in your family has had breast cancer § Genetic Mutation – A certain gene is linked to breast cancer risk (BRCA1, BRCA2) § Radiation Therapy – Too much exposure to radiation can increase risk · Starts with healthy habits[iii] o Limit alcohol intake – have no more than one drink a day o Stay active to help maintain a healthy weight – obesity increases your risk of developing breast cancer, especially after menopause o Breast Feed – The longer you breast feed the less likely you are to develop breast cancer, because breast feeding balances hormones, lowering levels of some cancer related hormones. o Quit smoking · Other risks[iv] o Menstrual Cycle § Early menstruation – Females that start menstruation at 11 or younger are at a higher risk § Late menopause – The longer a woman menstruates the longer her breasts are exposed to estrogen § Late pregnancy or never getting pregnant –During pregnancy your estrogen levels are much lower · It is important to have screenings o Start having regular mammograms at 40 years of age (the standard is 50, but EHE recommends 40 years old) o Women in their 20s and 30s should have a clinical breast exam every 3 years o Breast self exam – know how your breasts look and feel normally so if you detect any changes such as lumps or discolorations you can consult a doctor [v] o MRI – Recommended if… § High inherited risk – could be a better way to find tissue and tumors than a mammogram No Matter what age, if your family history puts you at high risk, or you find signs of breast cancer, you should seek advice from your doctor about screenings and possible treatment. This information was brought to you through Perfect Fit Personal Training by: EHE International’s Advisory Board, the Life Extension Research Institute (LERI)EHE is the oldest preventive care company in the US, dedicated to proactive management of health.

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NORTH SHORE PERSONAL TRAINER RELEASES CHICK LIT NOVEL BASED ON FICTIONAL PERSONAL TRAINER CHARACTER :: Wire Service Canada

NORTH SHORE PERSONAL TRAINER RELEASES CHICK LIT NOVEL BASED ON FICTIONAL PERSONAL TRAINER CHARACTER :: Wire Service Canada.

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Review Me! Bel Air Bodies

Hello out there in Blog Land,

I have just self-published my novel, Bel Air Bodies,  and put it on Amazon.com for Kindle distribution.

I would love your opinion! You can read the first chapter here.

Thanks for your support.

Buy my book here! Bel Air Bodies

 

 

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Bikini Ready for Summer

Summer is just around the corner!

Tomorrow is June 1st, that means you have a good month to get in great shape for your bikini, shorts and tank tops.

What can you do in a month to get you ready for bikini season?

Here are some tips on getting ready for your bikini without going crazy or starving yourself:

  • Make a plan! Write down your goals and map out each week.
  • Empty your cupboards. Get rid of sugary snacks and tempting chocolate. You only have a month!
  • Pull out the clothes you want to wear. There is your motivation! Put them on and see how they fit; imagine how they will fit in a month.
  • Log your food. I love food logs/journals or whatever you want to call them. Writing down what and how much you eat can make a huge difference.

If you’re not motivated to do any of those things, give me a call or email! I will be happy to set up a free consultation with you to come up with a four week plan we can do together, in the gym, park, or your home.

Email us
Today!

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