Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Prenatal Bellydancing

I just finished up some articles including one on prenatal bellydancing.

Has anyone out there tried it?

I feel so encouraged to try belly dancing myself now! What a great workout in such a non-conventional way.

Here is a site from the US that does prenatal belly dance. It looks like fun!

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Try this core exercise!

V-ups – Abs – Get Fit Exercise Library – American Council on Exercise.

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Work Your Abs, Save Your Back

Here is an interesting article from the New York Times, citing an esteemed Canadian back researcher:

Check it out and post your thoughts.

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Is it true that lifting weights causes women to bulk up?

Check out this short and sweet q and a on women and weights:

Is it true that lifting weights causes women to bulk up?.

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Food Diary

“Dear Diary,

Today I had two cookies, a chocolate bar, one glass of wine, some cheese…”

You may be chuckling to yourself, but when was the last time you really kept track of all of the food and drink you consumed in one day?

Food journalling can be one of the best ways to get you on your way when it comes to losing weight. We eat all throughout the day without always thinking about what we’re really consuming. By writing things down immediately after we eat them, we become much more aware of the things we’re actually taking in.

Calories per day?

By writing down what you eat, it’s also a lot easier for you to figure out how many calories you’re taking in. I’m not advocating dieting by any means, but if you take in too many calories day after day, you are bound to gain weight. Less calories in means weight loss over time. So, write down what you eat, and then try to figure out how many calories each item contains.

Sound like too much work? There is a great site (free!) that I always recommend to my clients. Here it is:

This site has built in software to calculate your calorie intake, as well as breaking it down into fat, carbs, proteins so you don’t have to figure it out.

Try keeping a food journal for a week and see how it goes. You’ll be suprised at how much you are actually eating!

Good luck and let me know how it goes.

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Back to School for Moms

With your kids back at school for five or so hours every day, you finally have time to get back to your regular workouts.

What is the best way to utilize your exercise hour?

Here are some of my top tips for making the most of your time when working out:

  • Do compound exercises (exercises that work more than one muscle group)
  • Keep your heart rate up the whole time (high intensity exercises burn more calories)
  • Add your arms when doing lower body exercises (think lunges with bicep curls)
  • Keep your energy up with up tempo music
  • Plan your workout- don’t fly by the seat of your pants
  • Take a class or hire a personal trainer- we can help you make the most of your hour; personal programs are designed exactly for your needs. Call me today to set up a free consulation: 604.318.6534
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