Perfect Fit Personal Training

A blog to enlighten you about health and fitness

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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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 into Your Skinny Jeans!

Your butt and thighs may have grown over the years, and your favorite pair of jeans no longer fit the way they should. In order to get your rear end and legs back into shape and firm as ever a new workout regime and some well thought out eating could be just the answer. Spot reduction is not possible, unfortunately, but with enough cardio, strength training and good eating, you should be able to fit back into those jeans in no time.

Resistance Training   

Resistance training is integral in firming up your butt and legs.

One part of getting a firm butt and legs is resistance training. Try to do 2 sets of 15-20 of each exercise listed below.

One Legged Bridge– Place your exercise mat on the floor, and lie down on your back. With bent knees, cross one leg over the other and slowly lift your butt off the floor. Lift up and down on one side, then repeat on the other side.

Step ups- using your step or stairs, step with one leg at a time up on the step. Use hand weights if you’d like more intensity. Step up on one side for 20 repetitions, then switch sides.

Leg lifts– Lying on your side with your ankle weights on, stack your legs on top of each other, keeping your bottom knee slightly bent. Relax your head on your outstretched arm. Lift your top leg up slowly, then bring it back down. Repeat on one leg then switch legs.

Plies– stand with your legs wider than hip width and turn your toes out. Standing tall, sit straight down and squeeze your thighs together as you stand up. Add hand weights for intensity.

Squats– standing tall with your feet hip width apart, sit back as if you were going to sit in a chair. Keep your chest and head lifted and lead with your buttocks. Slowly rise up. Repeat.

Step 2

Eating well will help you firm up all over.

Eating Properly.  

Eating a well rounded, small meal at regular intervals throughout the day. Try include whole grains, lean proteins and legumes, and plenty of veggies and fruit. Dieting can actually be hazordous to your weight loss, according to an article in the Globe and Mail newspaper. If you try to exercise and you’ve been starving yourself, you will not have the energy to get much done.

Stay hydrated and drink plenty of water throughout the day.

Step 3

Stick to Your Plan. 

Get into those skinny jeans! Make a plan and stick to it. Plan your workouts for each day and grab a partner to make it go by faster. Write down your goals and keep them visible for yourself throughout the day. Keep them visible to others as well so they can help you stay on track when you start to stray.

Reference
  • Globe and Mail 
  • [http://www.theglobeandmail.com/life/health/fitness/running/nutrition/runners-top-diet-blunders-and-how-to-avoid-them/article1930236/]
Things You’ll Need
  • Ankle weights
    Exercise mat
Skill
  • Moderately Easy
Tips
  • Don’t get discouraged if you fail once in a while. That doesn’t mean you should throw your healthy eating out the window forever. A slip up is ok!
Warnings
  • When doing squats, don’t let your knees go past your toes.If you have any low back pain on the one-legged bridge, you can place your hands under your hips to take some of the weight off your back.
To get yourself back on the path to fitness, give us a call today for a FREE consultation! We can make a reasonable plan to get you back into YOUR skinny jeans in the next few weeks.
604 318 6534
nicole@perfectfit.ws
  • butt exercise
  • leg exercise
  • skinny jeans
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