Perfect Fit Personal Training- Health and Fitness Blog

Perseverance and motivation hard at work here! My amazing client of two years just loves lifting heavy, and wanted to keep going on the pulley row. Last week we did 80lbs, then 90 and she wanted to try 100. She just kept going for it. Today she said, let's try 110, how about 120? Eventually she said, let's try 130! She did a set of 12 reps after already doing her other three sets at the above weights. She continues to amaze me with her strength and hard work. She was so pleased with her success! Way to go!

My Favorite exercise...the Burpee! Great to include in a HIIT workout. Skip the 60 minute treadmill session and 50 minutes on the rowing machine after. Long cardio sessions can give you results sure, but shorter INTENSE intervals can get you the SAME results in LESS time spent. Wow, get fit faster in less time? Sounds good. Now if you're like many people I know and see all the time at the gym, you might like reading casually on the bike or stairclimber as you're exercising. Heck, I'm guilty of that too; some days I really want to "relax" while I work out. Great for a cool down, but if you want to torch calories, burn fat and create MORE mitochondria ( the powerhouse of your cells), you want to work out FAST and SHORT and HARD. High Intensity Interval Training will get you the same results in a shorter period of time, according to research studies like the one done at McMaster University. According to the research study: A practical model of HIT i

Running is a great way to get fit and have fun, and what better way to do it than with a 5K? No pressure, less time invested in training, and quick results! Check out a local run happing this summer: Mountain Equipment Co-Op 5K run

Eating Clean, This catch phrase is getting  a lot of lip action lately, and it's no wonder. With many people realizing that processed foods and refined sugars are not the way to go in terms of food choices, they're turning towards the most obvious choice: Clean Eating. What does Clean Eating entail, anyway? Basically, you eat real, whole foods and enjoy the flavours without added sugars, flours, and sauces from a jar that's been sitting on a shelf for months. I just came upon a wonderful website in my quest to send my clients some new recipe ideas, here it is:  http://www.heandsheeatclean.com/p/about-us.html There are tons of great eating clean recipes on this site. Here are another few great recipes I'd love to share with you right now! Crock Pot Pulled BBQ Chicken Prep Time:  5 minutes Cook Time:  PT6-8H Total Time:  PT6-8H5M Makes 6-8 servings Ingredients 1 (15 oz.) can tomato sauce 1/4 cup white vinegar 1 tablesp

Guest Blog post by Michael Manning. Five Ways to Stay Fit on Vacation The summer is less than two months away and you are probably planning a big trip to some exotic location. But your major concern is that you probably won't have access to a gym, let alone time to workout! No worries! There is no need to sacrifice your love of the gym while vacationing. Here are five ways to stay fit on your next vacation! Stay at a Hotel with a Gym In order to find a hotel with the proper workout equipment make sure to do some research before booking a hotel. On a recent trip to San Francisco I was able to book a fantastic hotel because I did some due diligence by checking out a travel reviews site. This site listed the top San Francisco hotels and I was able to scroll through and check what amenities were offered and see reviews from people who stayed there previously. The easiest way to stay fit during your trip is make sure the hotel you are staying at has a fitness center. Man

Aah, warmer weather. The sun is coming out here in Vancouver, and finally making us think about summer. With summer comes cold drinks; some of the iced coffee or other variety. So what are your best bets? Well, think of coffee as a low calorie drink; then add whole fat milk, cream and whipped cream sprinkled with chocolate shavings and syrup. Not so low calorie anymore. I went through the McDonald's drive through today because they have a summer special- iced coffee's are $1. Not too bad! I asked for mine "without sugar", and that did cause a stir. No sugar in my iced coffee? The standard iced coffee comes with some kind of syrup added, adding unnecessary calories and sugar to my drink. No, I'll just take the iced coffee, thanks! The small iced latte with caramel (with skimmed milk) will cost you 187 calories; that's more than you need for your afternoon snack. The medium has 265; probably a more reasonable size for someone ordering a cold dri

Today   I have a gift for you, a sneak peek at something my friends at Precision Nutrition have been working on for some time now, something new and exceptionally cool . . . It's a 5-day video course: Precision Nutrition for Fat Loss. And the best part? It's TOTALLY FREE. This course is better than 90% of the seminars I've ever attended on the subjects of exercise and nutrition (and probably better than a few I've given myself, too). To check out the free course, just click one of the two links below. ---> Free Video Course on Fat Loss for Men --->  www.precisionnutrition.com/cmd.php?pageid=&u=m ---> Free Video Course on Fat Loss for Women --->  www.precisionnutrition.com/cmd.php?pageid=&u=w The definitive fat loss resource ------------------------------- You know, I see a LOT of nonsense being published about fat loss these days, both on the web and in the mainstream media. And and this course sets the record straight about what it REALLY takes. Yo