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Umbilical Hernia in Adults

Have you ever experienced a hernia?

You may know someone that has, or have experienced it yourself. There are commonly known hernias called inguinal and umbilical hernias; different areas and different issues. There are other types of hernias, but I will not go into that here.

I found out about a year ago that I had an umbilical hernia. Pregnancy caused me to have a splitting of the rectus abdominus fascia (rectus diastasis) and that allowed omentum to seep through my abdominal wall and press through the umbilicus.

It’s only painful sometimes, but it’s time to have it repaired, and I’m a little freaked out!

Here is a great resource for umbilical hernias if you would like to learn more about them.

As a personal trainer, it’s hard to know that  I will have to take some time off from exercise and my clients, as well as losing muscle tone that I’ve worked to hard to gain. Luckily there is muscle memory, so it will come back sooner than if I was starting from scratch.

I would love to hear about your experiences with an umbilical hernia. How long was your recovery? Do you feel stronger now? Please leave your comments on your umbilical hernia so I can learn even more.

Have a great day,


UPDATE, MAY 17, 2012

The hernia surgery was on May 7th; 10 days ago. By day 4 I was out of bed and moving around. By today, day 10, I was able to walk to and from the kids’ school, about a 20 minute round trip.

The pain is almost gone, and bruising is lessoned. I have a belly button again!


Primal Cut

All Canadian things Paleo/Primal:

This page has moved to: the right column of my blog: Paleo Canada

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Train your back muscles

Train your back muscles

Hello there,


I just came upon this great blog posting on training your back muscles; Latissimus Dorsi, Trapezius, and Erector spinae. Great pictures and tips on training your back.


Check it out here:


What types of exercises are you doing to train your back muscles?

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Mesothelioma Cancer Alliance Article

As April is Daffodil Month here in BC, it is appropriate to have an article relating to cancer here on Perfect Fit’s blog.

I was lucky enough to get a great article submitted to me from David Haas of the Mesothelioma Cancer Alliance.

Here is his article, hope you enjoy it!


Get Fitness in the Fight Against Cancer

Cancer is a diagnoses no woman wants to be faced with, nevertheless, many are. It is not something a woman can run from; instead, she must deal with it. The woman who has just completed the first of many scheduled treatments for mesothelioma may have legitimate fears about her future, but that doesn’t mean she has to put her focus there. Her focus should be on becoming as physically fit as she can, in order to help her heal in addition to feel better about herself in general.

Fitness can certainly be helpful to a woman who has waged a war against the cancer threatening her body. The following are three things a woman who is going to treatments for mesothelioma, skin or any other cancer can look forward to as potential benefits:

Endorphins Released

There is a reason that exercise is shown to reduce depression; it helps to keep those “feel good” chemicals flowing through the brain. Because a cancer diagnosis can be stressful and leads to depression in some women, the mental benefit exercise provides is an added bonus. This euphoric feeling experienced by those who exercise is just what a woman dealing with a cancer diagnosis needs to help naturally boost her mood.

Makes You Stronger

Exercise builds strong bones and muscles; it will essentially help a woman to remain strong in the face of a disease that is attacking her body. Putting an emphasis on fitness will help a woman get on the other side and participate in the tug of war cancer is attempting to play with her health.

Helps To Focus The Mind

They always say, “what you focus on is what will grow” and it is a saying that very often rings true. This is why it behooves a woman to think about where she wants to go rather than where she doesn’t want to go in terms of her health. When she focuses on keeping her body fit and strong, she is investing her mental energy toward fulfillment of this goal.

A Prescription She Can Fill
The power to control what she does with her body when she isn’t at another one of her treatments for mesothelioma will be up to her. The prescribed treatment will come from her doctors and will more than likely take place on their turf (i.e. hospital or doctor’s office); but there is treatment that a doctor can prescribe which has nothing to do with hospitals or 24-hour pharmacies.

A physician will prescribe physical fitness for women who are attending treatments for mesothelioma and an abundance of other types of cancer for a single reason, it helps. When a woman is embroiled in a battle with a disease for which there is no cure and therefore no guarantees, she must give it everything she’s got to win the war with cancer.

Eating good, nutritionally sound food, which nourishes the body along fitting in time to get the body moving so it becomes stronger, is a weapon against cancer. A woman who makes personal fitness a priority in her life, particularly when dealing with cancer, can only help tip the scales in her favor as it relates to her physical and mental health.

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Coconut Oil: Good or Bad for You?

Have you heard that coconut oil is bad for you? Have you been avoiding all saturated fats thinking that they are evil and will raise your cholesterol?

I felt the same way for a long time, but lately research has been coming out saying somewhat the opposite. Some saturated fats actually have beneficial health properties that can INCREASE your high density lipoproteins (HDL); or the GOOD fat.

Here is a great article from ACE on this very subject:

Coconut Oil- Good or Bad?

Have you tried coconut oil? What are your favorite ways to use it?

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Oats: More than a Breakfast Food!

Hello there,

Please check out this article I wrote in the Dollar Stretcher on the benefits of oats:

Lots of great info; hopefully you’ll find out something new about oats, or how to use oats in a new way.

What do you eat for breakfast?

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Spa Week- Use Our Promotion and Enjoy Spa Week!

Perfect Fit Personal Training in North Vancouver has a great promo on for April: sign up for 12 sessions or refer a friend to sign up, and get a $100 Spa Utopia Gift Card.

Here is a press release from the Spa Week Media group which ties in well with our promotion!

Spa Week Shapes The Nation Through Health & Wellness Innovation

National Event leads health and wellness movement with its affordable $50 Treatments

April 2012: By definition, spas are places devoted to overall well-being through various professional services that renew mind, body and spirit, according to the International Spa Association. For years, the spa industry has been undergoing an exciting transformation of making these services more diverse and wellness-focused than ever before, offering more programs and incentives for consumers to lead healthier, happier lives. Spa Week, the original and most successful Spa Marketing Event to date, continues to successfully spread this message by making it possible for millions to take advantage of the healing benefits of the spa with its biannual, signature $50 treatments.

Moving into its 16th installation this Spring, Spa Week will deliver the most innovative, cutting-edge services at a discount to deserving consumers across the United States and Canada. From April 16th – 22nd, hundreds of spas (day, medical and resort), yoga and Pilates studios, fitness centers and other health and wellness practices will offer up to three signature treatments at the major discount of just $50 each. As always, Spa Week partners with some of the most prominent, respected names in the industry to deliver the most current trends in spa and wellness services. From introducing new massage therapies like Acupressure and Bamboo Massage and advanced, clinically proven, skin-perfecting facials to weight-loss and nutrition classes, Spa Week is responsible for educating spa-goers on how to incorporate specific treatments into their lifelong health regiments.

Prior to Spa Week’s inception in 2004, the spa industry was notoriously mistaken as a VIP circle reserved for beautifying and pampering the rich and famous. In the years to follow, Spa Week broke down these barriers by opening up the world of spa to the masses by making costly treatments affordable for the average consumer. After experiencing a huge economic downturn and the recent healthcare crisis, stressed-out, overworked consumers have come to rely on Spa Week as a means to provide the physical and mental, therapeutic relief they need on a budget. For the past eight years, Spa Week has established itself as the most comprehensive way to engage consumers in the health and wellness lifestyle, and thanks to its Spring and Fall Events, no longer is the spa associated as a fluffy place of privilege, but an essential life ingredient that’s within reach of the masses.

In order to take advantage of Spa Week, consumers should register on for exclusive information on participating spas and their $50 services. For the first time ever, launched five weeks early, on March 12th, to give consumers even more time to book their desired services well in advance. It is recommended that spa-goers sign up and book their appointments as early as possible.

Never before has the spa industry been more focused on delivering serious wellness initiatives by offering more services and programs geared toward building long-term consumer relationships that go beyond the periodic spa visit. This is the result of more savvy, educated spa-goers that Spa Week helped to create not only with its Spring and Fall Events, but also with its National Gift Card Program which recently launched in over 17,000 retail locations including Target, Sam’s Club, CVS Pharmacy and Rite Aid. As the health and wellness needs of consumers change, Spa Week is there and will continue to be an integral way in which they experience the spa.

Spa Week was created and founded by Cheryl Reid, who hails from successful careers within the luxury spa industry and publishing spheres. Joining Spa Week for the Spring 2012 Event, sponsors include Exclusive National Media Sponsor: Allure magazine; Exclusive Spa Association Partner: ISPA; Exclusive Skincare Sponsor: American Laser Skincare; Exclusive Wine Sponsor: Rioja; and introducing Exclusive Book Sponsor: Where We Belong by Emily Giffin; Exclusive Cosmetic Sponsor: Christopher Drummond Beauty and Exclusive Catering Sponsor: Incognito Continental Bistro. Co-sponsors include CEW and Spa Chicks On The Go®. Spa Week donates a portion of the proceeds from the Spring and Fall Events

This is a great time to use our 12 session package to get a $100 Spa Utopia Gift Certificate!

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Zumba. Tae Bo and P90X- Fitness Trends Worth Following

Fitness trends come and go, but certain ones have lasting power. Zumba  is a fitness trend that could easily stay the course. Some of the reasons that fitness trends last are:
  • They are accessible- if it’s hard to come by or get to, people will not make the effort. Zumba can be found on dvd’s as well as many fitness centers across the country.
  • They are fun- if it has a fun atmosphere or moves that make you laugh and feel good, it’s something that you will want to repeat over and over again.
  • It’s a real way to lose weight- classes that have a good atmosphere and motivating music make you want to move. The more you move, the more calories you burn, and in turn, the more weight you will lose.
  • You can do it with a friend or on your own. Having someone else to work out with makes it more social and in turn, more fun. You are more apt to stick with something if your friend is also doing it.
Zumba, P90X and Tae Bo are all super fun and motivating ways to work out. These trends are sure to be around for some time.
Tae Bo
What do you think? Have you tried any of these fitness trends? If so, which one is your favorite and why?
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Who Likes The Spa?

Hello out there on this beautiful day!

Spring is here and summer is right around the corner. That means tank tops, shorts, and less clothing than usual. Are you ready for summer clothes?

Now is the time to prepare your body for the summer; it takes at least six weeks to see real results, but 8-12 weeks are even better.

April is the month to take control of your health and fitness and get in shape.

It’s also a great time to start training with Perfect Fit Personal Training, because we are giving away gift certificates to Spa Utopia! If you have never been, this is a great opportunity.

If you sign up in April for 12 sessions or more, you will get a free $100 Spa Utopia Gift Certificate!

If you refer a friend to train, and they sign up for 12 or more sessions, you will get a free $100 Spa Utopia Gift Certificate!

So if you’re not sure about training, bring a friend. Between the two of you, you can get your 12 sessions and get your free spa certificate.

This offer runs out at the end of April, so act now!

604 318 6534 is the number to call. Get your sessions now to get fit for spring.

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