Perfect Fit Personal Training- Health and Fitness Blog

Sounds pretty boring...no sugar? Well, if you are like me, and like most people, you want sugar on a regular basis. And the more you want it, the more you eat it, and the more you eat it, the more you want it... Domino effect in action! Eliminating sugar from your diet is not as hard as it sounds; start slowly and build up. Morning coffee- one less teaspoon, that ketchup- it has sugar. That cereal, yes it does too...peanut butter? If it's not 100% peanuts, it just might have ICING sugar in it! I just found a great recipe for sugar free pudding (and I don't mean it's laced with aspartame or artificial sweeteners...) Check it out!  http://balancedbites.com/2013/01/easy-recipe-dairy-free-chocolate-mousse-pudding.html Using bananas or apple sauce can naturally sweeten foods, as well as increasing spices like cinnamon and nutmeg to change up the flavour of your food. What is your sweet tooth telling you to eat right now? Have a great and sugar-free day!

After your workout: running, lifting weights, aerobics, or whatever it may be, you need to make sure you're prepared with a post workout "meal." This could be a smaller snack which you have to tide you over until your next real meal, a chocolate milk , a handful of nuts and some yogurt, or a smoothie. I love making smoothies because you can cram so much goodness into a glass; more than you might be able to if you were sitting down and eating it all separately. Here is a tried and true Perfect Fit post-workout smoothie: 1 cup spinach or kale (raw) 1/2 cup strawberries 1/2 banana  1 tbsp ground flax 1/2- 2/3 cup greek yogurt (plain) (about 10-17gm protein) 1 cup water Blend up until smooth and save for after your workout! Following your workout, it's important to eat/drink a proper snack within 45 minutes to replace lost fluids and energy. Your body is craving water, protein and carbs now, and it's a great time to enjoy quick energy; som

I just found this great blog site with lots of easy/quick and healthy snack ideas!   Snacks are important during our day (not doritos or chocolate bars...) but healthy snacks like yogurt, veggies, fruit, and nuts.   Check it out: http://www.snack-girl.com/a/100-healthy-snack-ideas/   What are your favorite snack ideas? I am currently leaning towards parfait: Layer 1/4 cup plain greek yogurt with two tablespoons of oats, 1/4 cup raspberries, another layer of each. So yummy! Have a great night.

Starting to get ready for jogging? The weather couldn't be better. Here in Vancouver it's pouring! May showers bring...June showers! Check out this article on starting to jog.

Ready to run your first 5K? It might sound easy enough; less than 10K and certainly less than a half marathon, the 5K is just right for a beginner who wants to do a race for the first time. Running a 5K has it's own "hurdles" as well though, pardon the pun. If you're not prepared for what's in store, you may not get to the finish line in time. Here's a great article from Runners World that describes the in's and outs of running a 5K. Are you looking for a neat and cool first 5K option? Check out the first ever Vancouver Radiant Run . , an

If you are alive today, chances are you know at least one woman who has gone through breast cancer. I have a lovely client who is a survivor, as well as scores of ladies in my fitness classes, and who work out regularly at my gym. Everywhere I turn I see survivors, and they are so inspirational. This morning I got a call from our local news station asking me if I trained breast cancer survivors, I said "Yes." They asked if I knew anyone who could come in shortly to give an interview, and I thought of one of my clients who is so strong and amazing. Here she is on the news telling her story: http://globalnews.ca/video/561431/angelina-jolies-breast-cancer-decision Breast cancer affects all of us, and it's a pleasure to know such strong and wonderful women who have gone through cancer and come out on the other side.

If you're a woman 50 plus, you may be thinking about hormone replacement therapy. Weight gain, sleepless nights and hot flashes may be sending you to the doctor to talk about this type of  therapy. Here's a recent article from the Saturday Evening Post on this topic. What kinds of side effects have you seen from hormone replacement therapy?

Dust off your bike and pull it out of the garage, it's bike to work week in some provinces this May! I have written an article for Alive magazine with some tips on getting on your bike as well as some exercises to get in tip top shape for riding. I hope you enjoy it! Do you ride your bike to work? What do you find are the pros and cons to riding as opposed to driving?