Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Spa Week- Use Our Promotion and Enjoy Spa Week!

Perfect Fit Personal Training in North Vancouver has a great promo on for April: sign up for 12 sessions or refer a friend to sign up, and get a $100 Spa Utopia Gift Card.

Here is a press release from the Spa Week Media group which ties in well with our promotion!

Spa Week Shapes The Nation Through Health & Wellness Innovation

National Event leads health and wellness movement with its affordable $50 Treatments

April 2012: By definition, spas are places devoted to overall well-being through various professional services that renew mind, body and spirit, according to the International Spa Association. For years, the spa industry has been undergoing an exciting transformation of making these services more diverse and wellness-focused than ever before, offering more programs and incentives for consumers to lead healthier, happier lives. Spa Week, the original and most successful Spa Marketing Event to date, continues to successfully spread this message by making it possible for millions to take advantage of the healing benefits of the spa with its biannual, signature $50 treatments.

Moving into its 16th installation this Spring, Spa Week will deliver the most innovative, cutting-edge services at a discount to deserving consumers across the United States and Canada. From April 16th – 22nd, hundreds of spas (day, medical and resort), yoga and Pilates studios, fitness centers and other health and wellness practices will offer up to three signature treatments at the major discount of just $50 each. As always, Spa Week partners with some of the most prominent, respected names in the industry to deliver the most current trends in spa and wellness services. From introducing new massage therapies like Acupressure and Bamboo Massage and advanced, clinically proven, skin-perfecting facials to weight-loss and nutrition classes, Spa Week is responsible for educating spa-goers on how to incorporate specific treatments into their lifelong health regiments.

Prior to Spa Week’s inception in 2004, the spa industry was notoriously mistaken as a VIP circle reserved for beautifying and pampering the rich and famous. In the years to follow, Spa Week broke down these barriers by opening up the world of spa to the masses by making costly treatments affordable for the average consumer. After experiencing a huge economic downturn and the recent healthcare crisis, stressed-out, overworked consumers have come to rely on Spa Week as a means to provide the physical and mental, therapeutic relief they need on a budget. For the past eight years, Spa Week has established itself as the most comprehensive way to engage consumers in the health and wellness lifestyle, and thanks to its Spring and Fall Events, no longer is the spa associated as a fluffy place of privilege, but an essential life ingredient that’s within reach of the masses.

In order to take advantage of Spa Week, consumers should register on SpaWeek.com for exclusive information on participating spas and their $50 services. For the first time ever, SpaWeek.com launched five weeks early, on March 12th, to give consumers even more time to book their desired services well in advance. It is recommended that spa-goers sign up and book their appointments as early as possible.

Never before has the spa industry been more focused on delivering serious wellness initiatives by offering more services and programs geared toward building long-term consumer relationships that go beyond the periodic spa visit. This is the result of more savvy, educated spa-goers that Spa Week helped to create not only with its Spring and Fall Events, but also with its National Gift Card Program which recently launched in over 17,000 retail locations including Target, Sam’s Club, CVS Pharmacy and Rite Aid. As the health and wellness needs of consumers change, Spa Week is there and will continue to be an integral way in which they experience the spa.

Spa Week was created and founded by Cheryl Reid, who hails from successful careers within the luxury spa industry and publishing spheres. Joining Spa Week for the Spring 2012 Event, sponsors include Exclusive National Media Sponsor: Allure magazine; Exclusive Spa Association Partner: ISPA; Exclusive Skincare Sponsor: American Laser Skincare; Exclusive Wine Sponsor: Rioja; and introducing Exclusive Book Sponsor: Where We Belong by Emily Giffin; Exclusive Cosmetic Sponsor: Christopher Drummond Beauty and Exclusive Catering Sponsor: Incognito Continental Bistro. Co-sponsors include CEW and Spa Chicks On The Go®. Spa Week donates a portion of the proceeds from the Spring and Fall Events toCancerAndCareers.org.

 
This is a great time to use our 12 session package to get a $100 Spa Utopia Gift Certificate!

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THE GRID- Myofascial Release or Trigger Point Therapy

Have you tried foam rolling? Myofascial release on a ball or foam roller?

I discovered a great resource for myofascial release about a year ago; it’s called “The Grid”. It’s a great design with varying levels of intensity depending on where you roll.

The Grid is like a foam roller, but it is much more intense, getting deep into trigger points like no other device. I especially love rolling over the hips and gluteals. You can roll on it for a while, or simply sit still on a trigger point until it releases.

You can find the grid on line, or in some local fitness stores like Twist Conditioning here in North Vancouver.

I purchased the grid to use with clients, and they really love it.

 

Here is a quick video on using the grid for hip and gluteus medius: 

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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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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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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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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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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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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

 

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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

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How Well is Your Nutrition Know-How?

Here is a great, quick little quiz from one of my favorite sites, Sparkpeople.com.

http://www.sparkpeople.com/resource/quizzes_start.asp?quizid=32

With these fun, fact filled questions, you can get a wealth of nutrition knowledge that you can use everyday! Have fun.

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