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.

Email us
Today!

Advertisements
Leave a comment »

Bel Air Bodies- The Novel

Bel Air Bodies is for sale!

This is my first novel, and it’s available for Kindle at Amazon.com

Amy Morgan is 32 and is struggling to make it in the high class community of Bel Air. She’s tired of being a single mother with no doting father at home; and dating the same types of guys is getting old, but she can’t seem to get her act together when it comes to finding the right man.

As we follow the problems of Amy Morgan, we learn a lot about love and forgiveness.

Please take a look at amazon.com and read more about this e-book on kindle. $4.99 gets you a chick-lit novel that will take you away to the land of Bel-Air and all it’s idosyncracies.

Thanks!

Leave a comment »

Paleo Lifestyle

Check out these links on how to eat Paleo:

Paleo Lifestyle

http://www.paleodietsystem.net/ebook/index.html

Leave a comment »

Quick Tips for Busy People Who Want to Get Healthy

Here are some of my tips on how people who think they have no time can add healthy habits to their busy lives:
  • Get prepared– when you have time, do the shopping and make your veggies quickly available in ready to go containers or ziplocks. If it’s easy to access, your more apt to eat healthy.
  • Squeeze in fitness– do you have five extra minutes to take the stairs? What about parking in the far lot instead of the close one? All of those little choices add up to better fitness at the end of the busy day.
  • Change your habits– if you usually go for a calorie laden dinner with friends, instead choose to go for a walk or bike ride. Changing your social habits play a big part in your fitness.
  • Bring along food- don’t rely on convenience stores or cafes for your mid morning snack; bring an apple and some almonds, or a yogurt with you to work.

Leave a comment »

Get Healthy, Stay Happy and Enjoy Life’s Finer Things

MEDIA RELEASE
May 16, 2012

 

Get Healthy, Stay Happy and Enjoy Life’s Finer Things

New Skinny Iceberg Vodka cocktails are ideal for the calorie conscious

TORONTO — Beach season is just around the corner, but don’t let your quest to shave off those winter pounds rob you of life’s little pleasures.

As the temperatures start to climb and our attention turns to our summertime wardrobe, many may be looking at the effects of a winter of comfort food and dreading the thought of pulling on that bathing suit or shorts and tank top. But getting back to a look you can be proud of need not mean drastic changes to your menu and lifestyle. It’s about balance.

“The key to living a healthier lifestyle is finding that right mix to ensure you are happy with who you are, but are still making progress towards losing weight or improving your health,” says David Meyers, president and CEO of Iceberg Vodka. “That’s why we created our series of ‘Skinny’ Iceberg Vodka cocktails, ideal for those who are counting calories but still want to enjoy the smooth, great taste of the world’s purest vodka.”

The Skinny Iceberg Vodka cocktail menu includes some classic Iceberg Vodka recipes with some new ones concocted by Iceberg mixologist Chris MacNeil:

  • The Icy Cosmo: 1½ oz. Iceberg Vodka, ¾ oz. Cointreau, ½ oz. lime juice, ½ oz. cranberry juice. Shake ingredients with ice. Strain into a chilled martini glass and garnish with a lime.
  • Purity Lemon: 1½ oz. Iceberg Vodka, 1½ oz. Cava, ½ freshly squeezed lemon. Combine all ingredients in shaker, strain and pour into a martini glass.
  • Pomegranate ‘n Ice: 1½ oz. Iceberg Vodka, 3 oz. pomegranate juice. Combine all ingredients in shaker, strain and pour into a martini glass. Garnish with blackberries if desired.
  • Berry Iceberg Slushy: 1 cup chopped strawberries, ½ cup ice, 1 oz. Iceberg Vodka, ¾ oz. Oceanspray White Cranberry-Peach juice. Place strawberries, ice, Iceberg Vodka and juice in a blender. Blend until smooth and pour into a cocktail glass. Garnish with a strawberry or orange.

“It is possible to live a healthy lifestyle and still enjoy the finer things in life,” says Meyers. “The Skinny Iceberg Vodka cocktails were created to allow health conscious individuals to enjoy fun and classy — and delicious — cocktails while still respecting their personal goals.”

Be part of the Iceberg Vodka experience. Follow Iceberg Vodka on Twitter @worldspurest and Like it on Facebook at www.facebook.com/IcebergVodka to keep up to date about contests, events and other fun stuff with the World’s Purest Vodka.

About Iceberg Vodka:

Canadian Iceberg Vodka Corporation is the largest premium Canadian-owned Vodka brand. Since 1995, this ultra-premium vodka has been made by combining pristine water harvested from icebergs off the coast of Newfoundland with triple-distilled neutral spirit made from sweet corn grown in Ontario. Sold by all the major provincial liquor control boards in Canada as well as by distributors in the United States and worldwide, Iceberg is the World’s Purest VodkaTM.

1 Comment »

Canadians are Unfit

Did I get your attention?

This is a sad statement for someone that is Canadian and is also part of the fitness industry.

I just read this report on the CBC website and thought I would share it with you here:

http://www.cbc.ca/news/health/story/2010/12/31/exercise-fitness-guidelines-canada-weighs-in.html

Watch the video and see what you think.

Do you get 150 minutes of exercise each week? Do your kids get 60 minutes per day?

Leave a comment »

ABC’s of Exercise

Here’s a fun little exercise that you can help me out with. I want to make a full alphabet with fitness/health related statements attached. Here is what I have so far:

 

A thlete: there is one in all of us waiting to come out.

B urpees:a favourite intense exercise for the total body.

C ardiovascular exercise: get 30 minutes every day.

D etermination: without it you will fail.

E nergy: increase yours by exercising regularly.

I would love your input! Please help me finish this ABC’s of exercise.

Best suggestions will get mentioned on twitter or wherever you would like your name promoted.

Thanks for your help!

1 Comment »

SITTING AT WORK ALL DAY INCREASES DIABETES RISK IN WOMEN

FOR RELEASE MAY 1, 2012

From:

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

 

 

SITTING AT WORK ALL DAY INCREASES DIABETES RISK IN WOMEN:

ACADEMY OF NUTRITION AND DIETETICS OFFERS TIPS TO REDUCE YOUR RISK

 

CHICAGO – A new study finds women who spend four to seven hours a day sitting are more likely to show early signs of type 2 diabetes, but researchers have found no such link in men. During National Women’s Health Week and beyond, the Academy of Nutrition and Dietetics encourages all women to take steps to increase physical activity and decrease their risk of developing diabetes.

 

“The reality for many Americans is that we work nine-to-five jobs and are sedentary most of the work day, increasing our risk for developing type 2 diabetes,” said registered dietitian and Academy of Nutrition and Dietetics Spokesperson Jessica Crandall. “The good news is that type 2 diabetes is preventable through maintaining a healthy weight and engaging in physical activity throughout the day, not just after you get home from work.”

 

The risk is still significant for women even if they engage in moderate or vigorous physical activity after a sedentary day at the office, according to the study published in the American Journal of Preventative Medicine.

 

“If you have a desk job, fight the urge to be a desk potato and take frequent breaks throughout the day—go for a walk or go to the gym during lunch, and instead of picking up the phone to call a coworker during the day, walk to his or her office to talk,” Crandall said.

 

Crandall also recommends taking short stress breaks throughout the day. “During the day, take a brisk ten-minute walk, stretch your muscles and stand while you’re on the phone instead of sitting,” she said. “Also, keep the candy bowl off your desk to avoid the urge to nibble for stress relief.”

 

According to Crandall, it is also important to know if you are at an increased risk for developing type 2 diabetes. Risk factors include obesity, physical inactivity, older age, family history of diabetes, history of gestational diabetes or race/ethnicity.

 

The prevalence of diabetes is at least two to four times higher among African American, Hispanic/Latino, American Indian, and Asian/Pacific Islander women than among white women. Because of the increasing lifespan of women and the rapid growth of minority populations, the number of women in the United States at high risk for diabetes and its complications is increasing.

 

“If you’re at risk for developing diabetes, work with a registered dietitian to develop an eating plan tailored for your lifestyle,” Crandall said.

 

“When you take steps to prevent diabetes, you will also lower your risk for possible complications of diabetes such as heart disease, stroke, kidney disease, blindness, nerve damage and other health problems—that’s a big reward for you and your family and friends,” Crandall said. “A registered dietitian is the one of your best teammates when making these lifestyle changes.”

 

In commemoration of National Women’s Health Week, the Academy of Nutrition and Dietetics has developed a library of information for women interested in eating right. To learn more, visit www.eatright.org/womenshealth.

###

 

 

Leave a comment »

Best and Worst Pasta Dishes

Do you love pasta?

If you eat pasta a lot and perhaps order it at restaurants, do you think you are getting the most bang for your pasta buck?

Not all pasta is created equally; some pasta is higher on the GI index than others, some has more fiber, some has more protein.

To find out what the best and worst pasta choices are, check out this great article at Men’s Heath magazine:

http://eatthis.menshealth.com/slideshow/7-worst-pasta-dishes-america?cm_mmc=ETNTNL-_-910300-_-05142012-_-Pastas-dek

What kind of pasta do you have as a go-to meal?

Leave a comment »

Paleo Meals for a Week

From a great blog I follow called Paleo Works:

 

Paleo Meals for a Week.

Leave a comment »