Perfect Fit Personal Training

A blog to enlighten you about health and fitness

Emotional Eating; are you an emotional eater or a hungry eater?

I deal with emotional eating in my clients on a daily basis; we talk about it and try to problem solve how they can overcome this issue.
You may have been there on a Saturday night. You fought with your boyfriend, cancelled the date and stocked up on ice cream and chocolate bars. You sat in front of the tv and got a spoon and a bowl full of pity. As you ate your way through a gallon of chocolate rocky road and indulged in caramilk bars and a bottle of white wine, you started to feel pretty good. Your emotions directed you to the comfort food in your hands and now you felt great.

Then comes the “morning after”. You ate the junk, you feel heavy and “blah” and you regret your actions. Why did you eat all of that ice cream and chocolate? Your emotions told you too, and you listened. So how can you deal with your emotional eating, and why do you eat when you feel bad?

Here are some of the ways I help my clients deal with emotional eating:

*Make a food journal; every time you eat, you write it down. Writing it down can make you more accountable for your actions.
*Take note of how you’re feeling when you eat food. Are you relaxed, anxious, worried, happy. What are you eating when you feel those emotions?
*Don’t impulse buy when it comes to food. Plan your meals and stock your pantry with foods that have no emotional attachment to them.
*Eat when you’re hungry, not when you’re bored.

Emotional eating is very common, but if you want to lose weight and stay on track, you need to stop emotional eating.

Call me today to set up a consultation and get on the path to better health and fitness: 604 318 6534 or nicole@perfectfit.ws

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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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