Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Why your desk job is slowly killing you

A great “Men’s Health” article on why your desk job is killing you.

Even if you exercise regularly, you are seen as “inactive” if you are sitting the other 10 hours per day.

Great read!

Why your desk job is slowly killing you.

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What to eat to Lose Weight?

http://www.theglobeandmail.com/life/health/new-health/health-nutrition/leslie-beck/just-cut-calories-proteincarbfat-ratio-doesnt-matter-study/article2320984/

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What is Your Perfect Weight?

The ultimate question is…what is your perfect weight?

You may have weighed a certain amount in high school, a certain amount in college, felt great when you were single, felt overweight when you were married…the list goes on.

How do you figure out your perfect weight?

Those of you that know me know that I don’t use the BMI test. More info on BMI. The BMI, or Body Mass Index was created many years ago and these days is used regularly as a tool to see how healthy you are. It doesn’t take into account body fat, however, which is where it is lacking.

You may get bad rates on your insurance if you have a high BMI so it’s a good idea to figure out what it is before you go for a new policy.

BMI is calucalted as: (Weight in Pounds / Height in inches x Height in inches) x 703.

Do you think that having a high BMI makes you unhealthy, and is this a tool that you use for self assessment?

Here is a great article on finding out how to find your perfect weight:
http://www.medicalnewstoday.com/articles/241371.php

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Weekend Wipe-Out; Don’t Sabotage Your Hard Work!

It’s the weekend…
Time to get sloppy and relax. Eat, drink, and be merry…right?

During the week you make your schedule to work out, get in your cardio, your strength training, and your flexibility training.

You eat a healthy breakfast each morning, and have a good snack, lunch, and dinner of normal proportions. Alcohol? Perhaps, but not too much.

Weekend comes, and out go all your inhibitions. Lots of alcohol for a friends’ party out at a club; big breakfast with family including sausages and bacon; dinner out at a nice restaurant…the list goes on.

It’s great to enjoy a nice meal out or some wine, but don’t forget about all your hard work during the week! You went to the gym, exercised, broke a sweat, and burned some calories. You watched what you ate.

Weekends are a time to charge your batteries and enjoy yourself, but don’t give up your weeks’ worth of healthy eating and exercise for a breakfast buffet and drinks at the bar.

If you can sneak in some exercise, even better. Go for a walk, swim in the local indoor pool during colder months, take a yoga class, run around with your kids…try to spend at least 20-30 minutes on Saturday and Sunday doing some sort of movement where you can feel your heart beating just a little bit faster.

Your body with thank you for it on Monday!

Enjoy your weekend…guilt free!

I would love to hear about your activity plans for this weekend, do you have anything planned?

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An Exercise for Strengthening the Infraspinatus

An Exercise for Strengthening the Infraspinatus.

Here is a great rotator cuff exercise; specifically for the infraspinatus and teres minor.

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Happy Heart Day!

Happy Valentine’s day; it’s a day for you to enjoy yourself with or without someone you love.

Taking care of yourself means keeping your mind and body healthy and happy. There are so many ways you can keep yourself healthy; exercise regularly, eat nutritious food, drink enough water, visit with friends and family…the list goes on.

Another great way to keep your body healthy, is to keep the flow of energy in a regular stream. When you are tense or tight, you can block the flow of energy in your body and end up feeling more tired or tense than you were previously.

I wanted to share a great resource with you if you are here in North Vancouver, or even in West Vancouver. There is a couple that does energy and body work here in North Vancouver; they work as a team, and they are amazing!
Check their website out if you want more info, I highly recommend it if you need a healthy boost and have tried other modalities such as massage or accupuncture and just are not quite there yet:

http://www.hearthealing.ca/

I hope you have a wonderful Valentines Day, and you are good to your body, and your mind.

I would love to hear what you did for yourself today!

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Quick Interval Lower Body Workout!

Check out this video and get a quick and fun lower body workout with me, Nicole Palacios of Perfect Fit Personal Training!

Lower Body Interval

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Fitness Quotes in Shape Magazine

Perfect Fit Personal training is dedicated to your health, wellness,and weight loss.

I regularly contribute expert quotes to Shape Magazine online, and here is another one for you today:

http://www.shape.com/weight-loss/weight-loss-strategies/how-lose-10-pounds-safely

Trying to lose 10 pounds healthfully? Please check out my advice in Shape Magazine on how to lose weight without dieting or making yourself starve.

Losing weight and getting healthy is all about changing habits and making your life run differently.

For more advice or info on how to get healthy, send me an email!

Nicole

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Paleo Diet?

I have been hearing so much about the Paleo Diet lately.

Here is a great blog that discusses it at length:

http://paleoworks.wordpress.com/home/about-paleo-works/

Just meat and veggies/fruit; no grains, no sugars, etc. Do you think you could eat this way?

Give me your thoughts!

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Lose 5 Pounds Without Exercise!

I hope I got your attention:)

Losing weight is no laughing matter, and there really are no quick or easy ways to lose weight forever without taking steps to change your daily lifestyle and habits.

That said, if you are a pop drinker, and I mean full-sugar pop, take heed:

1 can of pop has between 120-160 calories. If you drink two a day, that is around 300 calories right there!

1 pound of fat contains 3500 calories. Take away 300 calories per day for 7 days, and you have a 2100 calorie loss for the week. Over 8 weeks, you will lose 5 pounds by simply cutting out your two can a day habit. One can a day would take longer as it’s less calories you’re getting rid of, but it’s still significant and if you are not already cutting down, now is the time!

So pour a cup of lovely, fresh water and skip the simple syrup and chemicals.

Have a great day!

-Nicole

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