Perfect Fit Personal Training

A blog to enlighten you about health and fitness

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!

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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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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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Stay Fit Over the Weekend- Quick Video Tutorial

Stay Fit over the weekend

 

Hello all!

 

Here is a quick video on staying fit over the weekend. I hope it is useful for you!

 

Nicole

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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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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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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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