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!

Nicole

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Fitness Quotes in Shape Magazine

Perfect Fit Personal training is dedicated to your health, wellness,and weight loss.

I regularly contribute expert quotes to Shape Magazine online, and here is another one for you today:

http://www.shape.com/weight-loss/weight-loss-strategies/how-lose-10-pounds-safely

Trying to lose 10 pounds healthfully? Please check out my advice in Shape Magazine on how to lose weight without dieting or making yourself starve.

Losing weight and getting healthy is all about changing habits and making your life run differently.

For more advice or info on how to get healthy, send me an email!

Nicole

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Lose 5 Pounds Without Exercise!

I hope I got your attention:)

Losing weight is no laughing matter, and there really are no quick or easy ways to lose weight forever without taking steps to change your daily lifestyle and habits.

That said, if you are a pop drinker, and I mean full-sugar pop, take heed:

1 can of pop has between 120-160 calories. If you drink two a day, that is around 300 calories right there!

1 pound of fat contains 3500 calories. Take away 300 calories per day for 7 days, and you have a 2100 calorie loss for the week. Over 8 weeks, you will lose 5 pounds by simply cutting out your two can a day habit. One can a day would take longer as it’s less calories you’re getting rid of, but it’s still significant and if you are not already cutting down, now is the time!

So pour a cup of lovely, fresh water and skip the simple syrup and chemicals.

Have a great day!

-Nicole

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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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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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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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Eat Dessert, Stay Skinny!

 

Here is a great link to a site I love; Women’s Health.com.

They have a great “Eat This, Not That” section that gives you great tips on how to eat better, but still enjoy great flavours.

 

Check it out!

http://eatthis.womenshealthmag.com/slideshow/15-new-dessert-swaps-weight-loss#sharetagsfocus

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Emotional Eating; are you an emotional eater or a hungry eater?

I deal with emotional eating in my clients on a daily basis; we talk about it and try to problem solve how they can overcome this issue.
You may have been there on a Saturday night. You fought with your boyfriend, cancelled the date and stocked up on ice cream and chocolate bars. You sat in front of the tv and got a spoon and a bowl full of pity. As you ate your way through a gallon of chocolate rocky road and indulged in caramilk bars and a bottle of white wine, you started to feel pretty good. Your emotions directed you to the comfort food in your hands and now you felt great.

Then comes the “morning after”. You ate the junk, you feel heavy and “blah” and you regret your actions. Why did you eat all of that ice cream and chocolate? Your emotions told you too, and you listened. So how can you deal with your emotional eating, and why do you eat when you feel bad?

Here are some of the ways I help my clients deal with emotional eating:

*Make a food journal; every time you eat, you write it down. Writing it down can make you more accountable for your actions.
*Take note of how you’re feeling when you eat food. Are you relaxed, anxious, worried, happy. What are you eating when you feel those emotions?
*Don’t impulse buy when it comes to food. Plan your meals and stock your pantry with foods that have no emotional attachment to them.
*Eat when you’re hungry, not when you’re bored.

Emotional eating is very common, but if you want to lose weight and stay on track, you need to stop emotional eating.

Call me today to set up a consultation and get on the path to better health and fitness: 604 318 6534 or nicole@perfectfit.ws

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