Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Lose 5 Pounds Without Exercise!

I hope I got your attention:)

Losing weight is no laughing matter, and there really are no quick or easy ways to lose weight forever without taking steps to change your daily lifestyle and habits.

That said, if you are a pop drinker, and I mean full-sugar pop, take heed:

1 can of pop has between 120-160 calories. If you drink two a day, that is around 300 calories right there!

1 pound of fat contains 3500 calories. Take away 300 calories per day for 7 days, and you have a 2100 calorie loss for the week. Over 8 weeks, you will lose 5 pounds by simply cutting out your two can a day habit. One can a day would take longer as it’s less calories you’re getting rid of, but it’s still significant and if you are not already cutting down, now is the time!

So pour a cup of lovely, fresh water and skip the simple syrup and chemicals.

Have a great day!

-Nicole

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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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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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Acai: Healthy and Amazing?


Acai, pronounced AH-SIGH-EE, has been talked about significantly in the press; it has been touted as a “super food” and proclaimed to have many health properties, such as high levels of antioxidants, fiber, and vitamins C and E.

Let’s find out just what Acai is, and what it can do for your health.

The Acai berry grows naturally in Brazil, and is about the size of a grape, but with less pulp. The seed takes up approximately 80 percent of the berry, and is separated before using the pulp.

Acai berries in powdered, freeze-dried preparation are high in dietary fiber and low in sugar; both important properties for people who have blood sugar issues.

A December, 2008 study published in “The Journal of Agricultural and Food Chemistry” proved that the antioxidants in acai berries are absorbed into the bloodstream; an important discovery for people looking to improve their health by ingesting antioxidant-rich foods.

Many websites have claimed that consuming acai will help people lose weight quickly, like no other superfood out there, but these claims have not been based on scientific research, and are unfounded.

Weight loss is not a sure thing with any specific foods, and acai berries are no exception. According to an article in CanadianLiving magazine, Toronto-based Registered Dietitian and nutrition expert Cara Rosenbloom says that there is no scientific evidence showing that acai is an appetite suppressant, nor can it speed up your metabolism or flatten your belly.

What you will get from acai, however, are the benefits of berries, like fiber and vitamins that are part of a healthy diet.

Acai has been shown to be very high in antioxidants, which is a substance that reduces the oxidative damage to cells, such as that caused by free radicals. Free radicals attack molecules and modify chemical structures in the body.

Antioxidants, such as those found in acai, can help to reduce the risks of certain types of cancer, and age related macular degeneration.

Acai may be the latest wonder food on the market, but it has similar properties to many other berries out there, including regular, tried and true strawberries and blueberries. You can get great health benefits at a lower cost by eating these berries when they are in season, or eating frozen when it’s winter.

A March, 2009 article on CNN’s website which interviewed Johnny Bowden, a certified nutrition specialist and author of several health books agrees that most berries are high in antioxidants and do the same thing as acai; they have simply not been marketed in the same way.

So, eat your berries, any of them, and enjoy the great health benefits of antioxidants, fiber, and vitamins!

RESOURCES

REFERENCES

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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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Awesome Back Exercise!

This is a great exercise that I use in my core class and with personal training clients to help strengthen your Quadratus Lumborum (QL) muscle in your back.

This muscle is essential in gaining a strong, functional back.

Here is a link to the muscle itself:

http://www.floota.com/QuadratusLumborumStretch1.html

 

Here is the exercise:

http://muscul.az.free.fr/uk/a22.htm

 

 

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Are you Just Fat, or is it Your Thyroid?

I’ve been reading an interesting book the last couple of days about thyroids, and how they work; and in a lot of cases, how they don’t work.

It’s quite interesting to read about the millions of people in North America that suffer from hypothyroidism in a variety of ways.  I had no idea it was such a problem on our continent.  Hypo meaning that their thyroids are not producing enough thyroid hormones.

So what is your thyroid supposed to do anyway? Here is an excerpt taken from MedicineNet.com:

Thyroid gland: A gland that makes and stores hormones that help regulate the heart rate, blood pressure, body temperature, and the rate at which food is converted into energy. Thyroid hormones are essential for the function of every cell in the body. They help regulate growth and the rate of chemical reactions (metabolism) in the body. Thyroid hormones also help children grow and develop.

 

Of most interest to most of  us, of course, is the part about regulating the rate at which food is converted to energy, or in other words, your metabolic rate.

When thyroids are not working the way they are supposed to, you can become very obese in a short amount of time. There are a number of problems that can occur with thyroids, and in women over the age of 50, this is increasingly prevalent, according to Mayoclinic.com. Very interesting that increased weight gain can occur with hypothyroidism in women who may be going through menopause, while menopause is also supposed to result in increased weight gain due to hormonal fluctuations.

Getting your thyroid checked as a routine precaution may be wise if you are a woman going through menopause, as there may be more at play in your body than only menopause.

 

Have a great Sunday night!

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February Personal Training Specials!

Personal Training is probably the best way to really achieve fitness success, if you’re having trouble doing it on your own. With a qualified professional by your side for one hour, you can ask questions, get your technique perfected, and have a personalized fitness program designed for your very specific needs.

Have you been wanting to try personal training, but weren’t sure you could afford it?

Here is your chance to finally try personal training, and give your wallet a little break!

For the month of February, Perfect Fit Personal Training in North Vancouver, BC is offering the following specials:

Sweetheart of a Deal: Train with your partner (doesn’t matter who it is) for only $65/session (regular $80).

Heart Attack: Sign up for six sessions and receive an extra one free!

 

CALL NOW to book your February training sessions: 604-318 6534 or email me at: nicole@perfectfit.ws

 

Sessions must be paid for and used in February. Gift certificates are available for these same deals.

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It’s Been Two Weeks, How Are Your Resolutions Doing?

If you’re like most people, you made your resolutions on January 1st, and by the 3rd or 4th, they were mostly forgotten. Now, by the 14th, they may seem like a distant memory.

Here are a few tips on how to stay motivated, and stick with your health and fitness resolutions for now, and the greater future:

  1. Stay away from bad influences: do certain stores make you want to buy unhealthy foods? Stop shopping there. Do certain foods or drinks make you want to drink more alcohol than you would normally? Try to stay away from those foods and drinks. Are there people in your life that always want you to do unhealthy things with them like eating fatty foods and vegetating? Try to find other people who have a more positive influence on your lifestyle.
  2. Put up photos all over your house of how you want to look. You can get photos of yourself looking your best, or perhaps pick some pictures from magazines of people who have the same body type as you and use them to motivate you. Everytime you see the photos, you will be reminded of how you want to look, and think of what you need to do to get to that place.
  3. Clean up your life: empty your fridge of garbage food, empty your cupboards of high fat/calorie laden snacks. Check through your wardrobe and get rid of “fat” clothes that you’re saving…you don’t need them. Keep your life tidy and uncluttered and you will find yourself doing it it all areas including your diet.

 

Good luck keeping your resolutions on the forefront of your mind.

Don’t give up!

 

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Drink Your Milk!

After every workout, you are probably thirsty, and also probably hungry, too.

Post workout drinks/meals can range from high carb to high protein, but may not have all the ingredients or ratios of macro nutrients that you need.

So what should you be drinking following your  workout or training session?

Check out this article to learn more about the benefits of good old chocolate milk!

http://esciencenews.com/articles/2009/06/01/new.study.finds.lowfat.chocolate.milk.effective.post.exercise.recovery.aid.soccer.players

It’s inexpensive, tastes great, and it can get you through to your next meal.

Huh!

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