Perfect Fit Personal Training

A blog to enlighten you about health and fitness

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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Cheat to Stay on Track

Diet; it can be a bad word in some circles. If you’ve ever been on one, you know how it feels to be without your favourite treats and foods. So why go crazy depriving yourself of all the foods you love…just cheat!
Cheating on a diet is crucial if you want to stay focussed and stop pining over the chocolate bar in your cupboard, or the ice cream in your freezer. So how can you cheat without feeling guilty and going overboard?

Make a plan

If you have a plan in place, it’s harder to fail. Give yourself a set menu for the day, including your fruits and veggies, healthy whole grains and lean proteins. At the end of each day, give yourself something that you really enjoy, but that you know is bad for your diet. For example, one square of chocolate, or two tablespoons of rich ice cream.

Buy Less

If you have less of the bad things in your fridge or cupboards, you are much less likely to eat them! If you don’t have chocolate bars or ice cream pops in your freezer readily available, it’s much harder to go grab some when you’re watching your favourite show on the couch. If it’s not in the house, it’s a lot harder to indulge.

Best Splurges

If you’re going to cheat, but only want to cheat a little, what are the best choices you can make?
• 100 calorie pre-packaged treats. You know you’re getting the same taste as the treats you love, but in a much smaller package. Easier to cheat when you only have one; bigger sizes make it easier to eat more.
• Make Your Own- buy in bulk things like chocolate covered raisins or pretzels and figure out how many make up 100 calories. Make your own cheating snack-packs. Freeze the rest for later.
• Low calorie pudding- you can get your favourite flavours like chocolate or butterscotch in single servings of 60-100 calories.
• Fresh fruit- might not seem like a splurge, but it’s so sweet and tasty! Buy what’s in season and enjoy a variety like strawberries, watermelon, or cantaloupe.

Cheat Day

If you aren’t interested in doing the 100 calorie cheat every day, then why not take a day off from your diet once a week? That way you can enjoy the things you really love in their full capacity. For example, Saturday is your day off from dieting. Enjoy three meals that you really want and craved all week. Get those craving out of your system and get right back on track the next day.
Surprisingly, after you’ve been eating clean for a while, you may stop craving those treats and not even enjoy them anymore!

Depriving yourself of the foods you love for long periods of time can make you feel very unsatisfied. Keep your diet going by allowing yourself that little cheat every now and then. You will be better off in the long run; your diet will last longer and you won’t have so many cravings.

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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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Get Up to Get Fit

Too much sitting is hazardous to your health. Not a real huge surprise, but it is shown here in this ASCM research.

 

http://journals.lww.com/acsm-healthfitness/Fulltext/2011/01000/The_Problem_With_Too_Much_Sitting__A_Workplace.14.aspx?WT.mc_id=EMxj00x20110627xL4

 

Get up and moving on a regular basis to stay healthy and enjoy a long life.

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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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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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Exercise and Post Polio Syndrome

Maybe you know someone who suffered from polio as a child, or maybe you yourself did. 25% of people who had polio can start to see signs and symptoms of the disease once they reach the ages of 50-60 years.

Post Polio Syndrome is a degenerative disease that has no cure. You may not want to exercise due to the fatigue and muscle pain that you experience, but research shows that some types of exercise are important in keeping you healthier than you would be without it.

Check out these links for more info: http://www.ncpad.org/exercise/fact_sheet.php?sheet=107&section=812

http://www.post-polio.org/edu/pphnews/pph19-2a.html

Always make sure to monitor your body as you exercise; excessive muscle pain or joint stiffness should be taken care of by stopping and taking a break.

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Get the Skinny on Fat

Sample Foods High in Fat

Food: McDonalds’ Big Mac

McDonald’s Large

Fries

Spaghetti Factory Chicken Marsala
Fat amount in grams 29 27% 53
Percent Daily Fat 45% 42% 82%
Saturated Fat in grams 10 3.5 23
     

 

 

Better Choices:

Food: McDonalds’ Grilled

Chicken Sandwich

McDonald’s Small

Fries

Spaghetti Factory Spaghetti  w/meat sauce
Fat amount in grams 11 11 9
Percent Daily Fat 17% 17% 13%
Saturated Fat in grams 2 1.5 5
     

 

 

You need a maximum 30% of your diet from fat.

To find out how much fat you’re taking in, you may need to do a little math!

1 gram of fat = 9 calories

Find out how many grams of fat are in the food, and multiply it by 9 to figure out the calories.

30% of your calories should come from healthy fats.

 

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Stop Crunching!

 

I’ve been reading up a lot lately on the research done by Dr. Stuart McGill of Waterloo University.

Dr. McGill is a Professor of Spine Biomechanics at the university, and has come up with some interesting findings regarding spines and certain types of abdominal exercises.

As a personal trainer and group fitness leader I find it very interesting when research comes out with an emphasis on NOT doing something because it could be damaging to your body. Of course as fitness professionals, we want to do good, not harm to our clients bodies!

Dr. McGill has very solid evidence backing up his statements about disc breakdown and herniation due to certain types of ab exercises.

Please watch his quick video on the top four exercises that you SHOULD be doing for proper core strength and great abs!

 

 

He also has a great book out which is available through his website: www.backfitpro.com where you can also see other articles he has written.

It’s important to be skeptical when accepting new information on what is the proper way to exercise, but the science, in this case, just makes sense.

 

What do you think?

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Scales Are Not Your Friend!

Scales can be scary, right?

You step on, feeling pretty good about yourself overall, but sometimes you may step off feeling completely different.

How did a little device that simply gives you a number, make you feel so differently about yourself?

It’s important to remember that scales are there to give you some information about your WEIGHT, but not any information on your hip to waist ratio, or your overall body fat,  or how many inches you’ve lost around your hips in the last few months.

It’s so important to take other measurements as well as weight, when we embark on a fitness program.

Get your body fat tested, do some measurements around your arms, chest, waist and hips, and measure the waist to hip ratio. Yes, weigh yourself, but please don’t use that as your only measurement of success (or, sometimes failure).

Here is a quick article from Sparkpeople.com that talks about this: http://www.sparkpeople.com/resource/motivation_articles.asp?id=487

 

Remember, weight can fluctuate a few pounds from day to day; if you’re using weight as your only measure, make sure to check on that number for a few days in a row to make sure it’s accurate.

 

Happy Fitness !

 

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