Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Emotional or Mindless Eating

Do you find yourself on the couch after dinner or the kids are in bed, settled in with a bowl of chips, or some other high fat food?

Is this a regular occurence? Are you hungry, or are you just excited about crunching on something while you shut off your brain to enjoy your show?

Nothing wrong with vegetating, it can be great once in a while. But if you are doing this all the time, you may be a mindless eater, or emotional eater. Let’s delve more into that here:

Can you tell me the ways to tell if you’re emotional eating?:
-You eat because you’re bored, not because you’re hungry
-You plan food around tv shows or other activities, not for nutritional purposes
-Certain foods make you feel happy when you’ve had a hard day, are stressed, etc so you seek those things out

What are the dangers of emotional eating? :
-Extra calories consumed mindlessly are usually from fat and sugar; foods that make you feel good
-Not paying attention to the volume of what you eat can cause you to eat way more calories than you should; causing weight gain
-There is a vicious cycle between feeling sad or depressed because you don’t like the way you look, eating high fat/calorie foods to make you feel better, then feeling guilty and sad about eating the bad food mindlessly, then punishing yourself by continuing the cycle again.

And how do we keep ourselves from emotional eating?:

-Keep a food journal and document everything you eat. Having to write it down makes you more aware of the foods you are eating.
-Don’t buy empty calorie foods, just simply don’t have them in your house. Mindless eating carrots or celery is probably not going to happen, but if it did you would be homefree!
-Try to find the root problem; why are you eating this food? Are you hungry or are you just bored? If you get to the real issues, you will stop emotional or what I call “mindless” eating.

If you recognize yourself doing any of these things, try to take a step back and reassess your eating habits. You may not even realize that you are mindlessly eating!

Give it a few days and let me know how you are doing with your newfound knowledge.

Nicole

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Quoted in Shape-Online!

Hi everyone,

Just got a peek at Ysolt’s latest article in Shape online- here it is:

http://www.shape.com/fitness/workouts/6-good-reasons-you-need-stretch?page=4

I am quoted on why it’s important to stretch.

Do you find the time to stretch in your busy day?

Have a good one,

Nicole

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Work Your Core

Hi everyone!

I hope you’re having a wonderful day.

I was cruising through the “Alive” magazine site and came upon an article I wrote last year. I am excited to share it with you here:http://www.alive.com/articles/view/23377/build_your_core_muscles

What are you doing to keep your core strong and slim?

Love to hear from you.

Nicole

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Relax…

Feeling tight, stressed, uptight?

I found this great yoga stretch that is so relaxing…what a great way to end your workday.

You can do it in bed or on the floor.

http://www.santosha.com/restorative-yoga.html

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Small Group Personal Training

Personal training; the best way to get off your rear end and get in shape! With the help of a professional, certified personal trainer, you can get motivated, get excited, and get fit.

If this is not in your budget, however, then small group training may be the best thing for you.

With a group of 2-3 people, you can lower the cost, but still get great benefits of a more tailored and personalized fitness program.

Each person helps with the cost (split 2-3 ways) and everyone wins.

For more information on getting group personal training for you and your friends/family or coworkers, give us an email!

nicole@perfectfit.ws

Happy Training!

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Tabata Training; What the Heck is That?

Hello to you all!

I just taught my first “Tabata” class today. It was so much fun!

Tabata is a very old style of interval training designed in Japan. However, it has recently become very popular and is invading the fitness clubs.

Basically, you do a 20 second interval, 10 second rest of one exercise, then do the same with 3 more exercises, then repeat those 4 exercise 8 times.

I chose some exercises like: squats, side to side hops, push ups and sit ups as a group of four. In four minutes (your 8 cycles of 4 exercises), you will feel like you’ve had a really good workout. Just four minutes! It’s nuts.

Here is a link to learn more about it:

http://tabatatraining.org/

You can do it at home, but you need to pay attention to your intervals; get a stopwatch.

It’s always great to try something new with your workouts. Shock your body!

Have a great, healthy day!

Nicole

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Coffee; Benefits Galore…Waist Expanding?

Check out this awesome article from Men’s Health; I love their “Eat This Not That” series.

http://eatthis.womenshealthmag.com/node/186224

It is shocking how different “coffee” drinks can add unwanted calories and FAT.

Coffee on it’s own can be a great addition to your diet; antioxidants, Alzheimer’s risk reduction, and a mulititude of other benefits.

Add whipped cream, whole milk and flavoured syrups, and you increase the calories and fat very quickly.

What is your favorite coffee drink? Do you ever try the fancy “dessert” drinks?

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Shape On-Line Tips!

Here is a great article from Ysolt, yet again!

Check out my tip on number 9:

http://www.shape.com/fitness/workouts/10-tricks-get-motivated-hit-gym?page=9

Have a great, motivated day.

-Nicole

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Natural You, Naturopath…

Have you ever seen a naturopath?

I didn’t know too much about what they did until today when I met a very informed and lovely naturopath named Sacha Elliott.

Dr. Elliott works at Canopy Integrated Health here in Lynn Valley, just at the Town Center.

If you’re looking for something different, something that can really help you in terms of healing yourself naturally, this could be the way to go.

Dr. Elliott specializes in women’s health issues, and is extremely interested in the GI system. Who would have thought that the intestines were so interesting?

If you’re in the market for a naturopath, I highly recommend you check her out. She offers a complimentary 15 minute consult to see what it is that she offers.

http://drsachaelliott.com/contact/

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Get Fit Following Breast Cancer

Get Fit Following Breast Cancer.

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