Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Get a Better Butt & Core with a Stability Ball

Here are a couple of great exercises that I use regularly in both my fitness classes, and with clients. Enjoy!


Get a Better Butt & Core with a Stability Ball.

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February Personal Training Specials!

Personal Training is probably the best way to really achieve fitness success, if you’re having trouble doing it on your own. With a qualified professional by your side for one hour, you can ask questions, get your technique perfected, and have a personalized fitness program designed for your very specific needs.

Have you been wanting to try personal training, but weren’t sure you could afford it?

Here is your chance to finally try personal training, and give your wallet a little break!

For the month of February, Perfect Fit Personal Training in North Vancouver, BC is offering the following specials:

Sweetheart of a Deal: Train with your partner (doesn’t matter who it is) for only $65/session (regular $80).

Heart Attack: Sign up for six sessions and receive an extra one free!


CALL NOW to book your February training sessions: 604-318 6534 or email me at:


Sessions must be paid for and used in February. Gift certificates are available for these same deals.

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You Are What You Eat

With January 1st resolutions maybe a distant memory, you may have fallen back into your old dietary ways.

Even if you’re at the gym plugging away at weight and cardio machines, you may be finding that you’re not reaching your goals as fast as you’d like to.

What are you eating these days?

What you eat, how much you eat, and when you eat can greatly impact your weight loss gains (or should I say losses?!)

Eating well, nutritiously MOST of the time, is going to make dramatic differences in how quickly you shed those unwanted pounds. Just exercising (even though exercise is great!) is not going to get you to your ultimate weight loss goals, at least not nearly as quickly.

Keeping a food diary daily can really help you keep track of what you’re eating, when you’re eating it, and maybe even why you’re eating it (were you hungry, or was it just in front of you so you ate it?) A great resource center, which is free, is called, where you can track your daily  food intake and it will show you how many calories, fat grams, protein and carbs that you are actually taking in. It can also give you a meal planner so you can plan how to eat for a certain amount of calories.

Working out regularly is a great way to help you burn calories while also building lean muscle tissue, but it needs to go hand in hand with great eating patterns.

For more information on starting a workout plan with Perfect Fit Personal Training in North Vancouver, BC, please email me directly at:

Together we can plan  a pathway for you to reach your health and fitness goals.


Have a great Sunday!


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Are You Still Doing Crunches?

If you’re still doing crunches on the floor, you may be doing damage to your spine, so says top Canadian back researcher, Stuart McGill.

Here, see a video on some safe and more effective alternatives.

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Impact Magazine

Glad to share another article with you; published in this months’ Impact magazine!

Check out this months issue to read my article on winter sports workouts.


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New Years Resolutions, FIT TIPS

Have you kept up your New Years Resolutions related to health and fitness?

Check out this article with my fit tip included (number 33).

Happy Monday to you all!



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It’s Been Two Weeks, How Are Your Resolutions Doing?

If you’re like most people, you made your resolutions on January 1st, and by the 3rd or 4th, they were mostly forgotten. Now, by the 14th, they may seem like a distant memory.

Here are a few tips on how to stay motivated, and stick with your health and fitness resolutions for now, and the greater future:

  1. Stay away from bad influences: do certain stores make you want to buy unhealthy foods? Stop shopping there. Do certain foods or drinks make you want to drink more alcohol than you would normally? Try to stay away from those foods and drinks. Are there people in your life that always want you to do unhealthy things with them like eating fatty foods and vegetating? Try to find other people who have a more positive influence on your lifestyle.
  2. Put up photos all over your house of how you want to look. You can get photos of yourself looking your best, or perhaps pick some pictures from magazines of people who have the same body type as you and use them to motivate you. Everytime you see the photos, you will be reminded of how you want to look, and think of what you need to do to get to that place.
  3. Clean up your life: empty your fridge of garbage food, empty your cupboards of high fat/calorie laden snacks. Check through your wardrobe and get rid of “fat” clothes that you’re saving…you don’t need them. Keep your life tidy and uncluttered and you will find yourself doing it it all areas including your diet.


Good luck keeping your resolutions on the forefront of your mind.

Don’t give up!


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Winter workout, Canada style, Nicole Palacios, ACE

Check out my latest article in Alive Magazine on how to get fit in the winter months

Winter workout, Canada style, Nicole Palacios, ACE.

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