Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Lunch Hour Bootcamp- North Shore

Looking for a lunch hour fitness program?

We are launching a noon hour bootcamp, Tuesdays and Thursdays in North Van.

12:10-1:05 pm

$120 for 10 classes, $15 drop in. Ongoing!

Call us now for info: 604 318 6534

 

Lose weight, fat and inches and look great for the Christmas holidays!

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Who Likes The Spa?

Hello out there on this beautiful day!

Spring is here and summer is right around the corner. That means tank tops, shorts, and less clothing than usual. Are you ready for summer clothes?

Now is the time to prepare your body for the summer; it takes at least six weeks to see real results, but 8-12 weeks are even better.

April is the month to take control of your health and fitness and get in shape.

It’s also a great time to start training with Perfect Fit Personal Training, because we are giving away gift certificates to Spa Utopia! If you have never been, this is a great opportunity.

If you sign up in April for 12 sessions or more, you will get a free $100 Spa Utopia Gift Certificate!

If you refer a friend to train, and they sign up for 12 or more sessions, you will get a free $100 Spa Utopia Gift Certificate!

So if you’re not sure about training, bring a friend. Between the two of you, you can get your 12 sessions and get your free spa certificate.

This offer runs out at the end of April, so act now!

604 318 6534 is the number to call. Get your sessions now to get fit for spring.

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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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What is Your Perfect Weight?

The ultimate question is…what is your perfect weight?

You may have weighed a certain amount in high school, a certain amount in college, felt great when you were single, felt overweight when you were married…the list goes on.

How do you figure out your perfect weight?

Those of you that know me know that I don’t use the BMI test. More info on BMI. The BMI, or Body Mass Index was created many years ago and these days is used regularly as a tool to see how healthy you are. It doesn’t take into account body fat, however, which is where it is lacking.

You may get bad rates on your insurance if you have a high BMI so it’s a good idea to figure out what it is before you go for a new policy.

BMI is calucalted as: (Weight in Pounds / Height in inches x Height in inches) x 703.

Do you think that having a high BMI makes you unhealthy, and is this a tool that you use for self assessment?

Here is a great article on finding out how to find your perfect weight:
http://www.medicalnewstoday.com/articles/241371.php

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Happy Heart Day!

Happy Valentine’s day; it’s a day for you to enjoy yourself with or without someone you love.

Taking care of yourself means keeping your mind and body healthy and happy. There are so many ways you can keep yourself healthy; exercise regularly, eat nutritious food, drink enough water, visit with friends and family…the list goes on.

Another great way to keep your body healthy, is to keep the flow of energy in a regular stream. When you are tense or tight, you can block the flow of energy in your body and end up feeling more tired or tense than you were previously.

I wanted to share a great resource with you if you are here in North Vancouver, or even in West Vancouver. There is a couple that does energy and body work here in North Vancouver; they work as a team, and they are amazing!
Check their website out if you want more info, I highly recommend it if you need a healthy boost and have tried other modalities such as massage or accupuncture and just are not quite there yet:

http://www.hearthealing.ca/

I hope you have a wonderful Valentines Day, and you are good to your body, and your mind.

I would love to hear what you did for yourself today!

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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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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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Spin Class or Strip Tease?

Where do you find a spin class like this? Talk about motivating!

 

 

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BREAST CANCER SURVIVORS GET FIT: NORTH SHORE PERSONAL TRAINER ZEROS IN ON GETTING BREAST CANCER SURVIVORS BACK IN SHAPE. :: Wire Service Canada

 

 

 

 

BREAST CANCER SURVIVORS GET FIT: NORTH SHORE PERSONAL TRAINER ZEROS IN ON GETTING BREAST CANCER SURVIVORS BACK IN SHAPE. :: Wire Service Canada.

Read about my new fitness program for North Shore Women who have battled Breast Cancer.

 

Mammography is ‘terribly imperfect,’ though recommended

http://yourlife.usatoday.com/health/medical/breastcancer/story/2011-10-09/Mammography-is-terribly-imperfect-though-recommended/50713316/1

Check this out; an article from USA Today.

http://www.usmagazine.com/celebrity-news/news/giuliana-rancic-on-double-mastectomy-i-think-scars-are-beautiful-2011612

Another interesting article about bone loss and osteoporosis related to cancer drugs:

http://articles.latimes.com/2011/oct/10/news/la-heb-breast-cancer-bone-20111010

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