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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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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Weekend Wipe-Out; Don’t Sabotage Your Hard Work!

It’s the weekend…
Time to get sloppy and relax. Eat, drink, and be merry…right?

During the week you make your schedule to work out, get in your cardio, your strength training, and your flexibility training.

You eat a healthy breakfast each morning, and have a good snack, lunch, and dinner of normal proportions. Alcohol? Perhaps, but not too much.

Weekend comes, and out go all your inhibitions. Lots of alcohol for a friends’ party out at a club; big breakfast with family including sausages and bacon; dinner out at a nice restaurant…the list goes on.

It’s great to enjoy a nice meal out or some wine, but don’t forget about all your hard work during the week! You went to the gym, exercised, broke a sweat, and burned some calories. You watched what you ate.

Weekends are a time to charge your batteries and enjoy yourself, but don’t give up your weeks’ worth of healthy eating and exercise for a breakfast buffet and drinks at the bar.

If you can sneak in some exercise, even better. Go for a walk, swim in the local indoor pool during colder months, take a yoga class, run around with your kids…try to spend at least 20-30 minutes on Saturday and Sunday doing some sort of movement where you can feel your heart beating just a little bit faster.

Your body with thank you for it on Monday!

Enjoy your weekend…guilt free!

I would love to hear about your activity plans for this weekend, do you have anything planned?

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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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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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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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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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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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