Perfect Fit Personal Training

A blog to enlighten you about health and fitness

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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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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A Nice Review

I just had a nice review put on Linked in by an editor I work with and wanted to share it here:

Details of the Recommendation: “I have edited Nicole’s work for several years. She began writing fitness articles for blush, a magazine for pregnant women and moms of children under five, and continues to write for alive, a nationally distributed natural health magazine. Nicole always submits her articles on time, and she always delivers exactly what we ask for. Her fitness knowledge makes her one of our go-to fitness writers. Nicole is always pleasant and professional to work with. She’s an expert who can convey her knowledge to readers in a clear, reader-friendly style.”
Service Category: Writer/Editor
Year first hired: 2008 (hired more than once)
Top Qualities: Great Results, Expert, High Integrity

Always nice to get some kudos.

What’s the nicest thing you’ve heard about yourself lately?

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Get Fit For a New You!

It’s January first; what better time to think about what you want to achieve for the coming year?

If you have some health and/or fitness goals that have been unmet in previous years, then it’s time to think about why those goals were not achieved, and perhaps a personal trainer could improve your chances of achieving them this time around.

For the month of January, Perfect Fit Personal Training is offering a two for one training special. Buy one session, get one session free!

What better way to get two sessions, than to pay only for one?

We will have a consultation to see what your goals are, to measure and weigh you, and figure out where we need to go to get you to your goals.

Then, enjoy two sessions, one on one, and get ready for a new you!

Call today to schedule your free consultation: 604 318 6534

or email me: nicole@perfectfit.ws

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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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