Perfect Fit Personal Training

A blog to enlighten you about health and fitness

10 Day Fitness Fat Blast!

Come and get revved up after a summer off; it’s the 10 Day Fitness Fat Blast!

 

10 classes, five weekdays in a row.

Get to try different formats and get your butt in gear!

Led by Nicole Palacios, BSc, certified personal trainer and fitness expert- sought after for magazine articles in Shape, Chatelaine, Canadian Living, Alive, Personal Fitness Professional, and more!

Get fit today; don’t wait!

10 Day Fitness  Fat Blast starts on Monday, September 17th.

6:30am-7:30am

$99 for 10 classes- less than $10/class

Please contact us for more details and how to sign up!

nicole@perfectfit.ws

 

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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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Quick Interval Lower Body Workout!

Check out this video and get a quick and fun lower body workout with me, Nicole Palacios of Perfect Fit Personal Training!

Lower Body Interval

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Quoted in Shape-Online!

Hi everyone,

Just got a peek at Ysolt’s latest article in Shape online- here it is:

http://www.shape.com/fitness/workouts/6-good-reasons-you-need-stretch?page=4

I am quoted on why it’s important to stretch.

Do you find the time to stretch in your busy day?

Have a good one,

Nicole

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Work Your Core

Hi everyone!

I hope you’re having a wonderful day.

I was cruising through the “Alive” magazine site and came upon an article I wrote last year. I am excited to share it with you here:http://www.alive.com/articles/view/23377/build_your_core_muscles

What are you doing to keep your core strong and slim?

Love to hear from you.

Nicole

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Natural You, Naturopath…

Have you ever seen a naturopath?

I didn’t know too much about what they did until today when I met a very informed and lovely naturopath named Sacha Elliott.

Dr. Elliott works at Canopy Integrated Health here in Lynn Valley, just at the Town Center.

If you’re looking for something different, something that can really help you in terms of healing yourself naturally, this could be the way to go.

Dr. Elliott specializes in women’s health issues, and is extremely interested in the GI system. Who would have thought that the intestines were so interesting?

If you’re in the market for a naturopath, I highly recommend you check her out. She offers a complimentary 15 minute consult to see what it is that she offers.

http://drsachaelliott.com/contact/

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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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Fall is here…time to Get Fit!

Summer means wearing shorts, skirts and tank tops. You may have been more aware of all your body parts and how they were looking; resulting in you exercising more and watching what you ate.

Here comes fall where you start covering up more, maybe wearing elastic waistbands, sweat pants, etc. It’s easy to slip into those types of clothes and forget about what you look like.

Now is the time to get serious with your exercise program! Stay active with cardio and weights, and eat as well as you can. Need some help staying consistent?

Perfect Fit Personal Training in North Vancouver offers one on one personal training for women; we tailor each workout to your specific fitness needs.

Group fitness more your thing? Get a couple of friends together and do a bootcamp style workout together. Whatever you want, we can create for you.

Are you a woman who is forty plus? What about a fun boomer babe bootcamp? Get together with some of your other pals and get ready to sweat and have fun in a non-intimidating workout with a trained female fitness pro.

Call today for your free consultation: 604 318 6534

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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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Thirsty? What You Drink Could Make You Fat…

If you’re thirsty this summer, which I’m pretty sure you will be… think twice about what you choose to drink.

Some of your choices could add up to between 300 and 600 calories if you’re not careful, competing with an entire meal!

Check out this link for more info on choosing the best bang for your calorie buck: http://health.yahoo.net/experts/eatthis/7-worst-summer-drinks

 

Enjoy the heat!

 

 

 

 

 

 

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