Perfect Fit Personal Training

A blog to enlighten you about health and fitness

30 Day Challenge

Please check out my featured article in May’s issue of Alive magazine.

Available across Canada for free in many health food stores.

Why not start your own 30 Day Challenge? It could be to eat more healthfully; cut down on sugar or unhealthy fats, do more cardio, yoga, pilates or weights, or just to be more active overall.

Let me know your thoughts on how you’re going to challenge yourself in May!

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Cool Article on Portion Control

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=177

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10 Little Things that Lead to a Happier, Healthier You

Here are 10 things you can do to increase your health and happiness today:

1.Leave your laundry until tomorrow.

2.Take a walk outside and enjoy the beautiful day.

3.Play outside in the yard with your kids and skip on the intricate dinner you had planned. Casserole anyone?

4.Drink more water and encourage your kids to as well.

5.Plan a fun family bike outing. Stop for a picnic along the way.

6.Enjoy the fresh fruit as it comes back into season. Why not make a fruit salad?

7.Decrease your stress levels and cut back on too many activities. Do your kids need to play soccer, take ballet and learn how to do pottery?

8.Go to bed a little earlier and wake up less grumpy! It’s a win-win situation.

9.Take some “me” time. Don’t forget to spend some time on yourself and relax once in a while.

10.Enjoy your family. Forget the insignificant things and remember why you wanted a family. Enjoy the time now!

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Drink Up!

Are you drinking enough water every day?

Staying hydrated is important at all times, especially if you’re active regularly.

Try to drink water as soon as you wake up, before every meal and snack, and in the evening.

Don’t like the taste? Try flavoring it with lemon or lime juice.

Pre made flavored waters may contain unhealthy ingredients, natural water is the way to go.

Enjoy your day!

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CBC News – Health – Unhealthy habits add 12 years: study

CBC News – Health – Unhealthy habits add 12 years: study.

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CBC News – Health – Cellphone game tracks every exercise move

CBC News – Health – Cellphone game tracks every exercise move.

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Funny Wii Fit Parody Video – Get in Shape!

Funny Wii Fit Parody Video. This is a hilarious video parody of the popular wii Fit Fitness machine

via Funny Wii Fit Parody Video – Get in Shape!.

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Get a Firm Butt

Having a hard time shaping up your rear end?

If you’re feeling a little saggy from the rear view, there are plenty of fun and challenging exercises you can do in conjunction with your essential cardio workouts and fine tuned eating plan.

Here are a few of my favorites:

1. Split squats– either on bench, bosu or ball. Add weights for intensity.
Start with your back leg elevated, front leg forward in a lunge position.
Bend your back leg and drop your knee toward the floor.
Come back to standing.
2 sets of 15 on each side.

2. Quadruped hip extension– floor
Start on your hands and knees.
Lift one leg off the floor with your knee bent, and push your flat foot toward the ceiling (harder- put a hand weight behind your knee and squeeze between your calf and hamstring).
Lower leg and repeat.
2 sets of 20 on each leg.

3. Squat jumps– never on concrete!
Start in a squat position, feet a little wider than hip width.
Bounce up in the air like you’re going to hit a ball, both arms raise up above your head.
Drop back into a squat, keeping your knees behind your toes.
Repeat up to 20 times then rest.

A great butt workout is sometimes hard to put into action. Make sure you’re motivated to continue and work past your comfort level.

Have fun and get working!

For more work outs and ideas on getting fit, contact me today!

604.318.6534

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Protein

Are you getting enough protein every day?

If you think that protein is going to make you gain weight, and you’re staying away because of it, think again.

Protein helps to maintain and rebuild muscle after a work out and during daily life.

Protein should be eaten with every meal, in an amount that is right for your particular weight. It is recommended to get approximately 8gm/kilogram of body weight, according to the text Anatomy and Physiology, by Seeley, Stephens and Tate.

Recommended protein amounts according to the CDC are:

Women ages 19 – 70: 46 grams per day
Men ages 19 – 70: 56 grams per day

Protein can be found in other sources than meat if you prefer, but make sure to get good, lean sources that don’t have an abundance of fat included.

Options such as chicken breast, ground turkey, all types of fish, legumes and beans are all great choices.

If you have more questions on how to get started on a healthy eating and fitness program, give me a call to set up a consultation:

604.318 6534 or email me at: nicole@perfectfit.ws

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Belly Fat

Abs, bellies, six-packs; there are a ton of ways to describe your mid section, but how would you describe yours?

If you are suffering from “belly envy” and wish you too had the abs you always wanted, there is help out there for you!

Abs, like any muscles, need a variety of things to make them look good.

Diet (the food you eat, not a “diet”), exercise and repeat.

Quick fix cleanses and magic pills are not going to give you flat abs, sorry to say. It takes a lot of hard work and devotion to putting good food in your mouth, exercising properly (your whole body) and keeping at it until you start getting results…and after that as well.

Don’t fall for the grabby titles on magazine covers or promises in a Google Ad; follow the simplest advice ever and start to get results.

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