Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Love the Pink Lebert Equalizers

Check out this great video from Lebert.

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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 SpaWeek.com for exclusive information on participating spas and their $50 services. For the first time ever, SpaWeek.com 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 toCancerAndCareers.org.

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

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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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Sunny Sunday

Hello all,

 

What a gorgeous day here in Vancouver today!

Sunshine really encourages and motivates us to get off our behinds and get something done.

Get outside and enjoy the extra vitamin D; the sunshine vitamin. Do some yardwork, go for a walk or bike ride, or just get moving outdoors today.

A half hour walk can be invigorating even if you are not moving really fast. You can make it a social occasion by inviting a friend.

Whatever you do, try to be active every day. The more you do, the more normal it will feel to be active regularly.

 

Happy Sunday!

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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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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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Emotional or Mindless Eating

Do you find yourself on the couch after dinner or the kids are in bed, settled in with a bowl of chips, or some other high fat food?

Is this a regular occurence? Are you hungry, or are you just excited about crunching on something while you shut off your brain to enjoy your show?

Nothing wrong with vegetating, it can be great once in a while. But if you are doing this all the time, you may be a mindless eater, or emotional eater. Let’s delve more into that here:

Can you tell me the ways to tell if you’re emotional eating?:
-You eat because you’re bored, not because you’re hungry
-You plan food around tv shows or other activities, not for nutritional purposes
-Certain foods make you feel happy when you’ve had a hard day, are stressed, etc so you seek those things out

What are the dangers of emotional eating? :
-Extra calories consumed mindlessly are usually from fat and sugar; foods that make you feel good
-Not paying attention to the volume of what you eat can cause you to eat way more calories than you should; causing weight gain
-There is a vicious cycle between feeling sad or depressed because you don’t like the way you look, eating high fat/calorie foods to make you feel better, then feeling guilty and sad about eating the bad food mindlessly, then punishing yourself by continuing the cycle again.

And how do we keep ourselves from emotional eating?:

-Keep a food journal and document everything you eat. Having to write it down makes you more aware of the foods you are eating.
-Don’t buy empty calorie foods, just simply don’t have them in your house. Mindless eating carrots or celery is probably not going to happen, but if it did you would be homefree!
-Try to find the root problem; why are you eating this food? Are you hungry or are you just bored? If you get to the real issues, you will stop emotional or what I call “mindless” eating.

If you recognize yourself doing any of these things, try to take a step back and reassess your eating habits. You may not even realize that you are mindlessly eating!

Give it a few days and let me know how you are doing with your newfound knowledge.

Nicole

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Small Group Personal Training

Personal training; the best way to get off your rear end and get in shape! With the help of a professional, certified personal trainer, you can get motivated, get excited, and get fit.

If this is not in your budget, however, then small group training may be the best thing for you.

With a group of 2-3 people, you can lower the cost, but still get great benefits of a more tailored and personalized fitness program.

Each person helps with the cost (split 2-3 ways) and everyone wins.

For more information on getting group personal training for you and your friends/family or coworkers, give us an email!

nicole@perfectfit.ws

Happy Training!

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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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Stay Fit for the Holidays!

It may seem like staying fit over the holidays can be a difficult endeavour.

I am here to help!

For you local North Vancouverites, I will be hosting a FREE seminar on this very topic.

When: Tuesday, December 20th at 7:15pm
Where: Lynn Valley Town Center Community Room
What: Seminar on Staying Fit Over the Holidays.

Please bring a non-perishable food item(s) for donation to the Harvest Project.

Door Prizes and refreshments!!!

http://fatburningbootcamp.weebly.com/stay-fit-over-the-holidays–free-seminar.html

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