Perfect Fit Personal Training

A blog to enlighten you about health and fitness

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!


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Your Weight Does Not Tell the Whole Story!

Your scale gives you a number, you feel a certain way.

A lower number? You probably feel pretty good. Your mood just changed for the better; it’s going to be a good day!

A higher number? You may feel disheartened, you wasted your time dieting/exercising, you feel discouraged.

Your number on the scale does not tell the whole story, however.

What is your body fat percentage? Do you have a lot of muscle? Are you tightening up and toning more than you were two months ago?

You need to look at the big picture when it comes to your weight and body composition. The way your clothes look tell the tale better than a generic number on the scale.

I found this photo on line and it really speaks to this:


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Cheat to Stay on Track

Diet; it can be a bad word in some circles. If you’ve ever been on one, you know how it feels to be without your favourite treats and foods. So why go crazy depriving yourself of all the foods you love…just cheat!
Cheating on a diet is crucial if you want to stay focussed and stop pining over the chocolate bar in your cupboard, or the ice cream in your freezer. So how can you cheat without feeling guilty and going overboard?

Make a plan

If you have a plan in place, it’s harder to fail. Give yourself a set menu for the day, including your fruits and veggies, healthy whole grains and lean proteins. At the end of each day, give yourself something that you really enjoy, but that you know is bad for your diet. For example, one square of chocolate, or two tablespoons of rich ice cream.

Buy Less

If you have less of the bad things in your fridge or cupboards, you are much less likely to eat them! If you don’t have chocolate bars or ice cream pops in your freezer readily available, it’s much harder to go grab some when you’re watching your favourite show on the couch. If it’s not in the house, it’s a lot harder to indulge.

Best Splurges

If you’re going to cheat, but only want to cheat a little, what are the best choices you can make?
• 100 calorie pre-packaged treats. You know you’re getting the same taste as the treats you love, but in a much smaller package. Easier to cheat when you only have one; bigger sizes make it easier to eat more.
• Make Your Own- buy in bulk things like chocolate covered raisins or pretzels and figure out how many make up 100 calories. Make your own cheating snack-packs. Freeze the rest for later.
• Low calorie pudding- you can get your favourite flavours like chocolate or butterscotch in single servings of 60-100 calories.
• Fresh fruit- might not seem like a splurge, but it’s so sweet and tasty! Buy what’s in season and enjoy a variety like strawberries, watermelon, or cantaloupe.

Cheat Day

If you aren’t interested in doing the 100 calorie cheat every day, then why not take a day off from your diet once a week? That way you can enjoy the things you really love in their full capacity. For example, Saturday is your day off from dieting. Enjoy three meals that you really want and craved all week. Get those craving out of your system and get right back on track the next day.
Surprisingly, after you’ve been eating clean for a while, you may stop craving those treats and not even enjoy them anymore!

Depriving yourself of the foods you love for long periods of time can make you feel very unsatisfied. Keep your diet going by allowing yourself that little cheat every now and then. You will be better off in the long run; your diet will last longer and you won’t have so many cravings.

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Dispelling the Diet Myths

Being an ACE certified personal trainer, I get to read a lot of articles from the ACE website. Here is a quick and interesting article about dispelling some of the diet myths out there.

Are you skipping meals? Eating more sugar than you should? Trying a high protein and low carb diet?

Have a look at this article on dieting and tell me what you think!

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Fiber, Friend to All!

Here is a very interesting and informative article on Fiber taken out of this month’s IDEA journal.



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Stop Crunching!


I’ve been reading up a lot lately on the research done by Dr. Stuart McGill of Waterloo University.

Dr. McGill is a Professor of Spine Biomechanics at the university, and has come up with some interesting findings regarding spines and certain types of abdominal exercises.

As a personal trainer and group fitness leader I find it very interesting when research comes out with an emphasis on NOT doing something because it could be damaging to your body. Of course as fitness professionals, we want to do good, not harm to our clients bodies!

Dr. McGill has very solid evidence backing up his statements about disc breakdown and herniation due to certain types of ab exercises.

Please watch his quick video on the top four exercises that you SHOULD be doing for proper core strength and great abs!



He also has a great book out which is available through his website: where you can also see other articles he has written.

It’s important to be skeptical when accepting new information on what is the proper way to exercise, but the science, in this case, just makes sense.


What do you think?

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Get Back on Track

January 1st; when was that again? It was  a while ago now.

Are you having trouble staying on track with the fitness goals you set way back then? Chances are, if you’re like most people, those resolutions have been forgotten.

If you’re having a hard time staying on track with the health and fitness dreams that you have for yourself, then it is a very good time to hire a personal trainer.

Getting fit and staying fit on your own can be tough! Getting to the gym regularly, eating healthfully, and staying committed can all be very hard to do. That’s why having a personal trainer to keep you accountable is such a great idea!

With a qualified personal trainer in your corner, you will be constantly encouraged, motivated to push yourself harder, and encouraged to keep pursuing your goals. Not only that, you might even learn a thing or two!

Call or email:

604-318 6534 to chat about your personal health and fitness wishes and dreams. Let’s make those dreams a reality!

Have  a great Friday.

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How to Choose the Right Personal Trainer – Fit Fact from the American Council On Exercise

Have your New Year’s Resolutions to get fit failed you?

Why not hire a personal trainer to help get you motivated and on track?

Here is an article on finding the right trainer from you:


How to Choose the Right Personal Trainer – Fit Fact from the American Council On Exercise.


Call now for your free consultation and let’s figure out how to get you started on your path to health and fitness!



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Get a Better Butt & Core with a Stability Ball

Here are a couple of great exercises that I use regularly in both my fitness classes, and with clients. Enjoy!


Get a Better Butt & Core with a Stability Ball.

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