Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Eat Dessert, Stay Skinny!

 

Here is a great link to a site I love; Women’s Health.com.

They have a great “Eat This, Not That” section that gives you great tips on how to eat better, but still enjoy great flavours.

 

Check it out!

http://eatthis.womenshealthmag.com/slideshow/15-new-dessert-swaps-weight-loss#sharetagsfocus

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Cheat to Stay on Track

Diet; it can be a bad word in some circles. If you’ve ever been on one, you know how it feels to be without your favourite treats and foods. So why go crazy depriving yourself of all the foods you love…just cheat!
Cheating on a diet is crucial if you want to stay focussed and stop pining over the chocolate bar in your cupboard, or the ice cream in your freezer. So how can you cheat without feeling guilty and going overboard?

Make a plan

If you have a plan in place, it’s harder to fail. Give yourself a set menu for the day, including your fruits and veggies, healthy whole grains and lean proteins. At the end of each day, give yourself something that you really enjoy, but that you know is bad for your diet. For example, one square of chocolate, or two tablespoons of rich ice cream.

Buy Less

If you have less of the bad things in your fridge or cupboards, you are much less likely to eat them! If you don’t have chocolate bars or ice cream pops in your freezer readily available, it’s much harder to go grab some when you’re watching your favourite show on the couch. If it’s not in the house, it’s a lot harder to indulge.

Best Splurges

If you’re going to cheat, but only want to cheat a little, what are the best choices you can make?
• 100 calorie pre-packaged treats. You know you’re getting the same taste as the treats you love, but in a much smaller package. Easier to cheat when you only have one; bigger sizes make it easier to eat more.
• Make Your Own- buy in bulk things like chocolate covered raisins or pretzels and figure out how many make up 100 calories. Make your own cheating snack-packs. Freeze the rest for later.
• Low calorie pudding- you can get your favourite flavours like chocolate or butterscotch in single servings of 60-100 calories.
• Fresh fruit- might not seem like a splurge, but it’s so sweet and tasty! Buy what’s in season and enjoy a variety like strawberries, watermelon, or cantaloupe.

Cheat Day

If you aren’t interested in doing the 100 calorie cheat every day, then why not take a day off from your diet once a week? That way you can enjoy the things you really love in their full capacity. For example, Saturday is your day off from dieting. Enjoy three meals that you really want and craved all week. Get those craving out of your system and get right back on track the next day.
Surprisingly, after you’ve been eating clean for a while, you may stop craving those treats and not even enjoy them anymore!

Depriving yourself of the foods you love for long periods of time can make you feel very unsatisfied. Keep your diet going by allowing yourself that little cheat every now and then. You will be better off in the long run; your diet will last longer and you won’t have so many cravings.

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American Council on Exercise Cites Increased Obesity Awareness and Whole-Life Training Among Leading 2012 Fitness Trends

American Council on Exercise Cites Increased Obesity Awareness and Whole-Life Training Among Leading 2012 Fitness Trends.

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Healthy, happy holidays

 

 

Healthy, happy holidays.

 

Check out this article on healthy holiday eating! Still applicable; I wrote it a few years ago.

 

Enjoy! I love questions and comments too 🙂

 

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Exercise can Improve Your Sex Drive!

Are you having trouble in the bedroom?

Not in the mood for sex, even when you think you should?

Exercise can be the key to improving your sex life.

Some of the benefits of exercise include increased energy, body image, and self esteem. All of those things are essential in your sex drive; without those key factors, you may find yourself feeling badly about yourself, and generally uninterested.

Try to get in at least a half hour of exercise every day. Notice how you feel afterwards. Envigorated? Energized? Happier with the way you look and feel?

Those feelings will translate into your bedroom; you will be energized and feel better about your body; getting you more into the mood!

Check out this article for more info:
http://health.msn.com/health-topics/sexual-health/womens-sexual-health/articlepage.aspx?cp-documentid=100186622

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Diabetes Stats Getting Scary!

http://www.cbc.ca/news/health/story/2011/11/13/health-diabetes-2030.html

Check out this article from CBC on Diabetes.

Here is my latest article from Alive Magazine on Diabetes:

http://www.alive.com/articles/view/23304/exercise_to_outsmart_diabetes

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Spin Class or Strip Tease?

Where do you find a spin class like this? Talk about motivating!

 

 

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Stay Fit and Reduce Your Risk

So says an article in USA Today:  http://yourlife.usatoday.com/health/medical/breastcancer/story/2011-10-02/Losing-weight-getting-fit-can-reduce-risk-of-breast-cancer/50637572/1

 

 

Exercise is the wonder drug; the more you do, the healthier you should be.

Take your drug everyday and watch it do wonders!

 

For more information on getting back on track following breast cancer, please contact me to schedule a free consultation.

nicole@perfectfit.ws

 

 

 

 

 

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November- Diabetes Month

Diabetes Month is in November, so what do you need to know about this disease?

You may have heard of type one or type two diabetes; generally, type one is diagnosed at an earlier age, like in childhood and is not due to lifestye.

Type two, on the other hand, generally comes on later in life and is due to genetics, age, lifestyle, and/or race.

What is Diabetes?

According to Wikipedia, diabetes is “s a group of metabolic diseases in which a person has high blood sugar, either because the body does not produce enough insulin, or because cells do not respond to the insulin that is produced. This high blood sugar produces the classical symptoms of polyuria (frequent urination), polydipsia (increased thirst) and polyphagia (increased hunger).”

This disease is growing in prevalence both in the US and Canada, and more children than ever are being diagnosed with type two. The obesity epidemic is playing a huge role in these children’s futures, and they are seeing more and more cases every day. According to the Canadian Diabetes Association, “In the next 15 years, it is anticipated that the global incidence of type 2 diabetes in children will increase by up to 50 per cent.”

What can you do to help prevent diabetes from happening to you?

  • Watch what you eat. Eat in moderation.
  • Exercise regularly and follow Canada’s activity guidelines.
  • Watch your sugar and fat intake.
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BREAST CANCER SURVIVORS GET FIT: NORTH SHORE PERSONAL TRAINER ZEROS IN ON GETTING BREAST CANCER SURVIVORS BACK IN SHAPE. :: Wire Service Canada

 

 

 

 

BREAST CANCER SURVIVORS GET FIT: NORTH SHORE PERSONAL TRAINER ZEROS IN ON GETTING BREAST CANCER SURVIVORS BACK IN SHAPE. :: Wire Service Canada.

Read about my new fitness program for North Shore Women who have battled Breast Cancer.

 

Mammography is ‘terribly imperfect,’ though recommended

http://yourlife.usatoday.com/health/medical/breastcancer/story/2011-10-09/Mammography-is-terribly-imperfect-though-recommended/50713316/1

Check this out; an article from USA Today.

http://www.usmagazine.com/celebrity-news/news/giuliana-rancic-on-double-mastectomy-i-think-scars-are-beautiful-2011612

Another interesting article about bone loss and osteoporosis related to cancer drugs:

http://articles.latimes.com/2011/oct/10/news/la-heb-breast-cancer-bone-20111010

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