Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Bikini Ready for Summer

Summer is just around the corner!

Tomorrow is June 1st, that means you have a good month to get in great shape for your bikini, shorts and tank tops.

What can you do in a month to get you ready for bikini season?

Here are some tips on getting ready for your bikini without going crazy or starving yourself:

  • Make a plan! Write down your goals and map out each week.
  • Empty your cupboards. Get rid of sugary snacks and tempting chocolate. You only have a month!
  • Pull out the clothes you want to wear. There is your motivation! Put them on and see how they fit; imagine how they will fit in a month.
  • Log your food. I love food logs/journals or whatever you want to call them. Writing down what and how much you eat can make a huge difference.

If you’re not motivated to do any of those things, give me a call or email! I will be happy to set up a free consultation with you to come up with a four week plan we can do together, in the gym, park, or your home.

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Today!

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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,

Nicole

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!

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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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Four Minute Workout!

Get in a quick workout before or after work; combine it with cardio and abs and you’re good to go.

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THE GRID- Myofascial Release or Trigger Point Therapy

Have you tried foam rolling? Myofascial release on a ball or foam roller?

I discovered a great resource for myofascial release about a year ago; it’s called “The Grid”. It’s a great design with varying levels of intensity depending on where you roll.

The Grid is like a foam roller, but it is much more intense, getting deep into trigger points like no other device. I especially love rolling over the hips and gluteals. You can roll on it for a while, or simply sit still on a trigger point until it releases.

You can find the grid on line, or in some local fitness stores like Twist Conditioning here in North Vancouver.

I purchased the grid to use with clients, and they really love it.

 

Here is a quick video on using the grid for hip and gluteus medius: 

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Stay Fit Over the Weekend- Quick Video Tutorial

Stay Fit over the weekend

 

Hello all!

 

Here is a quick video on staying fit over the weekend. I hope it is useful for you!

 

Nicole

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Your Metabolism, Can You Speed it Up?

Speeding up your metabolism, it’s on most people’s wish list when it comes to weight loss.

Your metabolism is important when it comes to what and when to eat, but can you speed it up?

Here is a great and short slide series from WebMD on how to speed up your metabolism: http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism

I hope you have a great day!

Nicole

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8 Minute Workout!!! Get it Done Fast

Hello there,

I hope you are all doing well today.

I wanted to share with you a quick and simple 8 minute interval training workout video.

Perfect Fit Personal Training 8 Minute Workout

If you are short on time but want a good workout, this video is for you! If you want to extend your workout and make it longer or harder, then repeat the video two or three times.

Interval training is a very effective way to burn calories and fat. It’s also more fun than doing eight minutes straight of the same thing; for example running or stationary aerobics.

I hope you enjoy this 8 minute interval training workout. I would love your feedback!

Nicole

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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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