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

Leave a comment »

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:

 

Leave a comment »

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.

Leave a comment »

Cheat on Your Diet to Lose Weight!

Yes, that’s right, I’m encouraging you to cheat on your diet!

Diets, in a nutshell, are not really the best way to lose weight. Sure, you may see the pounds come off initially when you cut back on all the foods you love to eat, but over the long run, it’s impossible to live your life and be on  a constant diet.

Cheating, however, enables you to eat well MOST of  the time  ( 6 days per week), and gives you that one day to enjoy the “bad” foods that are usually forbidden (cake, icecream, whatever…)

Here’s the deal; every day of the week, eat your well rounded and regular meals including all the basic fruits/veg, lean protein and whole grains. Pick one day (usually a weekend day) to cheat. You can indulge in whatever you’d like and not feel guilty, because tomorrow you’re back to your “diet”.

Eventually you may find that your cheat day is getting more and more healthy; as you eat cleanly throughout  the week, your body will crave less and less of the “bad” foods that contain high sugar, fat and salt content. You will be able to enjoy those foods on your cheat day, but you may not even want to!

So I urge you to give it a try. Post your healthy foods up on the fridge for the week; make a plan! Then, give yourself the cheat day to eat as you please.

You will have less cravings during the week because you’ve already indulged, and your body will desire those unhealthy foods less and less.

Let me know how it goes!

 

Leave a comment »

Popcorn is a Great Snack Food!

Did you know that popcorn is healthy?

Yep, it’s true.

Not your movie theater popcorn of course; that is laden with saturated fat and calories (over 1000 in a large bag). Check out this article on movie theater popcorn from the CBC: http://www.cbc.ca/news/health/story/2009/11/19/popcorn-movie-theatre-salt-fat.html

 

However, home popped corn without butter is a great choice for a healthy snack. Did you know it’s a whole grain?

http://www.fitnessandfreebies.com/food/articles/popcorn.html

 

So enjoy some popped corn today and eat up your whole grains the fun way.

Leave a comment »

Avocado: High Fat, High Calorie…Great For You!

If you enjoy avocados as much as I do, you really like them!

Squish them up to make homemade guacamole, add them to salads, spread them on toast…they are a great healthy addition to many recipes.

Avocados do have a high fat content, but it is of the healthy fat denomination. 30 gms per medium avocado.

Calories? Yup, they have a lot of those too; about 230 per cup.

Don’t be scared to include this fruit in your diet, as the health benefits are outstanding. Just remember to keep your portion sizes small, around two tablespoons per serving.

Enjoy these articles below for more info:

http://www.webmd.com/diet/features/avocado-advantage

 

http://oss.mcgill.ca/everyday/avocados.pdf

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

 

Leave a comment »

Sweet or Regular; Which Potato is Better For You?

I have had clients ask me about eating potatoes versus sweet potatoes, and what the difference was health wise.

I always say that you can never go wrong with eating  your veggies, but all veggies are not created equally.

Potatoes are enjoyable as roasted, mashed, fried, and baked; skin on, skin off…they are great and tasty in many forms. However, they have a GI (glycemic index) value of between 56-111 (depending on the potato), which is at the top of the chart. For more info on the Glycemic Index: http://en.wikipedia.org/wiki/Glycemic_index

Potatoes

Sweet potatoes, on the other hand are in the medium category on the GI, and have a host of other benefits such as antioxidants and high fiber content. For more info on sweet potatoes, check out this site: http://www.whfoods.com/genpage.php?tname=george&dbid=69

As with all carbohydrate rich foods, you should take care to eat only what your body needs, and keep your plate mostly loaded with high fiber, colorful veggies with low caloric values, such as spinach,  green leaf lettuce, and celery. For more lo-carb veggie options, check out this link: http://lowcarbdiets.about.com/od/whattoeat/a/whatveg.htm

That’s all for now; remember to eat well most of the time to enjoy the benefits of your workout program. If you work out hard but eat a ton of junk, you may still remain at the same weight and not look any differently.

One more interesting link on potatoes and their contents: http://breastcancer.about.com/od/cancerfightingfoods/a/potatoes.htm

2 Comments »

Are you Thirsty?

Water intake is so important for everyone, but if you exercise regularly, it’s even more important as you are losing water through sweat and keeping your internal organs cool.

How much water should you be drinking to stay hydrated? Check out this link to the Mayo Clinic: http://www.mayoclinic.com/health/water/NU00283

I like to have a glass of water as soon as I wake up, then some more with breakfast. A little with my workout, post workout, in the afternooon, etc. It’s not that hard if you keep a full bottle on hand wherever you go. Fruits and veggies are also a great source of water.

Cheers!

Leave a comment »

What’s for Dinner?

Having trouble figuring out easy and healthy dinner ideas on a regular basis?

The internet is such a great tool for finding recipes, and here is one I’d like to share.

Fish tacos with wild salmon! Sounds yummy and healthy too.

Click here to see the recipe: http://www.food.com/recipe/amazing-salmon-tacos-133959

Enjoy your dinner!

Leave a comment »

Acai: Healthy and Amazing?


Acai, pronounced AH-SIGH-EE, has been talked about significantly in the press; it has been touted as a “super food” and proclaimed to have many health properties, such as high levels of antioxidants, fiber, and vitamins C and E.

Let’s find out just what Acai is, and what it can do for your health.

The Acai berry grows naturally in Brazil, and is about the size of a grape, but with less pulp. The seed takes up approximately 80 percent of the berry, and is separated before using the pulp.

Acai berries in powdered, freeze-dried preparation are high in dietary fiber and low in sugar; both important properties for people who have blood sugar issues.

A December, 2008 study published in “The Journal of Agricultural and Food Chemistry” proved that the antioxidants in acai berries are absorbed into the bloodstream; an important discovery for people looking to improve their health by ingesting antioxidant-rich foods.

Many websites have claimed that consuming acai will help people lose weight quickly, like no other superfood out there, but these claims have not been based on scientific research, and are unfounded.

Weight loss is not a sure thing with any specific foods, and acai berries are no exception. According to an article in CanadianLiving magazine, Toronto-based Registered Dietitian and nutrition expert Cara Rosenbloom says that there is no scientific evidence showing that acai is an appetite suppressant, nor can it speed up your metabolism or flatten your belly.

What you will get from acai, however, are the benefits of berries, like fiber and vitamins that are part of a healthy diet.

Acai has been shown to be very high in antioxidants, which is a substance that reduces the oxidative damage to cells, such as that caused by free radicals. Free radicals attack molecules and modify chemical structures in the body.

Antioxidants, such as those found in acai, can help to reduce the risks of certain types of cancer, and age related macular degeneration.

Acai may be the latest wonder food on the market, but it has similar properties to many other berries out there, including regular, tried and true strawberries and blueberries. You can get great health benefits at a lower cost by eating these berries when they are in season, or eating frozen when it’s winter.

A March, 2009 article on CNN’s website which interviewed Johnny Bowden, a certified nutrition specialist and author of several health books agrees that most berries are high in antioxidants and do the same thing as acai; they have simply not been marketed in the same way.

So, eat your berries, any of them, and enjoy the great health benefits of antioxidants, fiber, and vitamins!

RESOURCES

REFERENCES

b/acai_berries_and_weight_loss_separating_fact_from_myth.php
Leave a comment »