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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Stay Fit for the Holidays!

It may seem like staying fit over the holidays can be a difficult endeavour.

I am here to help!

For you local North Vancouverites, I will be hosting a FREE seminar on this very topic.

When: Tuesday, December 20th at 7:15pm
Where: Lynn Valley Town Center Community Room
What: Seminar on Staying Fit Over the Holidays.

Please bring a non-perishable food item(s) for donation to the Harvest Project.

Door Prizes and refreshments!!!

http://fatburningbootcamp.weebly.com/stay-fit-over-the-holidays–free-seminar.html

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Hula Chair? Ab Belts? Weight Loss…????

Please check out this article on Shape.com where yours truly is the expert trainer! Such a blast to share my comments.

http://www.shape.com/fitness/workouts/seen-tv-fitness-products-do-they-work

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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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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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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!

 

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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!

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Emotional Eating, Anyone?

If you’re like most people out there, you eat to celebrate, to wallow, to enjoy, to mourn…the list goes on. Food and emotions often go hand in hand.

If you’re having trouble keeping food out of your emotional reaction to a situation, here is a quick article from one of my favorite sites, Sparkpeople.com:

http://www.sparkpeople.com/resource/wellness_articles.asp?id=693

Food and emotion should be separate entities, but they sometimes collide.

Next time you reach for the chocolate when you’re bored, remember that there are other ways to cure your boredom that don’t involve empty (but tasty 🙂 calories.

Good luck on your path to health!

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Dispelling the Diet Myths

Being an ACE certified personal trainer, I get to read a lot of articles from the ACE website. Here is a quick and interesting article about dispelling some of the diet myths out there.

http://www.acefitness.org/fitfacts/fitfacts_display.aspx?itemid=2677&category=13

Are you skipping meals? Eating more sugar than you should? Trying a high protein and low carb diet?

Have a look at this article on dieting and tell me what you think!

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Get the Skinny on Fat

Sample Foods High in Fat

Food: McDonalds’ Big Mac

McDonald’s Large

Fries

Spaghetti Factory Chicken Marsala
Fat amount in grams 29 27% 53
Percent Daily Fat 45% 42% 82%
Saturated Fat in grams 10 3.5 23
     

 

 

Better Choices:

Food: McDonalds’ Grilled

Chicken Sandwich

McDonald’s Small

Fries

Spaghetti Factory Spaghetti  w/meat sauce
Fat amount in grams 11 11 9
Percent Daily Fat 17% 17% 13%
Saturated Fat in grams 2 1.5 5
     

 

 

You need a maximum 30% of your diet from fat.

To find out how much fat you’re taking in, you may need to do a little math!

1 gram of fat = 9 calories

Find out how many grams of fat are in the food, and multiply it by 9 to figure out the calories.

30% of your calories should come from healthy fats.

 

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