Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Is Fruit Bad for You?

Is Fruit BAD?
Can you compare a banana to a pack of snack sized oreos? Maybe the calories are the same, but what about the content?

Fruit eating is debatable, and here is a great article from the Globe and Mail on this very topic.

If you’re trying to lose weight, calories count. Veggies have WAY less calories (depending on the veggie- not avocadoes!) compared to most fruits.

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Take a Fitness Vacation

 

Sounds like a dream, right? Work out, go on vacation, enjoy a tropical getaway?

Check out my latest article in Personal Fitness Professional, called “Take a Fitness Vacation”.

Have a great day!

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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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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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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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Paleo Diet?

I have been hearing so much about the Paleo Diet lately.

Here is a great blog that discusses it at length:

http://paleoworks.wordpress.com/home/about-paleo-works/

Just meat and veggies/fruit; no grains, no sugars, etc. Do you think you could eat this way?

Give me your thoughts!

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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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Tabata Training; What the Heck is That?

Hello to you all!

I just taught my first “Tabata” class today. It was so much fun!

Tabata is a very old style of interval training designed in Japan. However, it has recently become very popular and is invading the fitness clubs.

Basically, you do a 20 second interval, 10 second rest of one exercise, then do the same with 3 more exercises, then repeat those 4 exercise 8 times.

I chose some exercises like: squats, side to side hops, push ups and sit ups as a group of four. In four minutes (your 8 cycles of 4 exercises), you will feel like you’ve had a really good workout. Just four minutes! It’s nuts.

Here is a link to learn more about it:

http://tabatatraining.org/

You can do it at home, but you need to pay attention to your intervals; get a stopwatch.

It’s always great to try something new with your workouts. Shock your body!

Have a great, healthy day!

Nicole

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Shape On-Line Tips!

Here is a great article from Ysolt, yet again!

Check out my tip on number 9:

http://www.shape.com/fitness/workouts/10-tricks-get-motivated-hit-gym?page=9

Have a great, motivated day.

-Nicole

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Good Gluten, Bad Gluten

Gluten, the “G” Word, gluten-free; what is the deal with gluten?

If you’re like me, you’ve heard bad things about gluten for a while now, but is it affecting you?

Many people across our country suffer from gluten sensitivity, or even celiac disease, and need to stay away from the stuff. What about the rest of us?

Here’s a great article that answers a lot of questions:

http://edition.cnn.com/2011/HEALTH/04/12/gluten.free.diet.improve/

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