Perfect Fit Personal Training- Health and Fitness Blog

Exercise to lose weight, or diet to lose weight? That is a very frequently asked question. So what's the right answer? Well, both are important. You can exercise every day and maintain your weight with the same diet, or you can eat nutritiously and have a lower volume of food and higher volume of exercise which will equal weight loss. You can exercise a lot and eat too much, and gain weight too! It's all about math. Calories have to be in a deficit to lose weight. Check out this study from Stanford University on what do do first; diet or exercise. Have a great day!

Protein bars may be a large part of your diet; before or after your workout, on the go, a quick lunch, or whatever it may be. What are you really eating though? Check out this informative article from the Globe and Mail on protein bars. I've found that most protein bars have way too much sugar and not enough good ingredients to make them worthwhile. I make my own protein bars at home; here's a recipe I really like: (I’d love to take credit for this recipe, but in fact, it is based on a “clean” recipe from last month’s (OXYGEN MAGAZINE. I’ll give you the original recipe and then offer you my substitutions) ORIGINAL: Pumpkin, cherry, pecan protein bars 3 scoops vanilla protein powder *I used chocolate* 1 1/2 C rolled oats 1/4 cups dried cherries *I used dried cranberries this time but have used cherries in the past, but would strongly suggest using up to 1 cup of either of these dried fruits* 1/4 cup pecans 1C pumpkin puree 1/3 cup of egg white (usually equals w...

Yes, you heard me. I've been telling my clients this for years. And I don't mean just one diet drink here and there; it's a lifestyle, and it's only for people that are ALREADY OBESE.  Check out this video here for more Diet Pop

Bodybuilding.com - 50 Fat-Torching Tricks: Fire Up Your Fat Loss! Check out this great article, it has a ton of fantastic tips on burning more fat! Hope your weekend was great.

Getting into the gym on  your own may seem like a daunting task, so why not invite a friend or two and make it even more fun! Group training is the way to go for convenience, fun and price. Your friends can encourage you and keep you motivated to keep coming, even when you just want to sleep in a little longer... Group personal training is great for the budget, the body, and the social calendar. Instead of meeting up for coffee and a muffin at your local cafe, you can meet up at the gym and get in an awesome workout. Burn the calories at the gym and save the calories from the cafe; you probably just shaved 600 calories off from your day! Not bad for an hours work. So grab a friend or two, and contact me for a free consultation for group training on the North Shore. We can set up personalized programs with meal plans for you and your friends; you just need to commit to showing up! Here are some of the benefits of group training with Nicole Palacios of Perfect Fit Pers...

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!

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...

Don't let sugar cravings, carb craziness, salt mania, and fat frenzy get you off track! Start your day right with some yummy and healthy food, and get on the right track for the day. Waffle Taco: 1 whole wheat toaster waffle 1/2 tbsp peanut butter 1/4 C slightly crushed blueberries, blackberries, or raspberries Prepare the waffle according to the package directions. Spread the peanut butter on the waffle. Cup the waffle in your hand, add the berries, then squeeze lightly. Think of it as a berry breakfast taco. I  like to use CHIA or hempseed waffles. Tropical Fruit Smoothie The sweet, colorful flesh of mango and papaya makes a super refreshing smoothie that is low in fat and full of flavor. A vitamin C powerhouse, this thick, tangy smoothie packs a nutritional punch, making it the perfect rejuvenator, whether enjoyed during breakfast or as a midafternoon snack. Try adding a splash of coconut milk for a colada-style shak...

Hello out there! January is well upon us, and I hope your fitness resolutions are still in effect! If you're just hitting the gym for the first time, or are a seasoned gym goer, you still need to know what to wear when you work out. Of course, you may be thinking of aesthetics; is it cute? Is it colorful? Fair enough. But I'm more concerned about being comfortable and having your clothes not infringe on your workout. Here are my top tips on what to wear at the gym: Make sure you feel comfortable - both mentally and physically. If your clothes make you feel embarrassed or ill at ease, you should put them in your closet until you feel confident enough to wear them. If they’re ill-fitting and slide/ride/drop etc, they should not be used. They should breathe - you don’t want all of your sweat sticking to your skin and making you uncomfortable! So many great clothing options are out there now that really breathe, and wick away sweat. Heavy sweat pants ar...

Pop has a lot of calories, the sugary kind, not the diet of course. The diet is low calorie, but who knows what you're really putting into your body, right? Anyway, back to sugary pop, or soda. http://www.shape.com/weight-loss/weight-loss-strategies/how-lose-10-pounds-safely?page=3 If you drink one can of pop per day, that's around 160 calories extra per day. Over the course of a week, that's more than 800 calories your ingesting in liquid, which has no nutritional value, and doesn't fill you up. Double that amount, and you have the caloric intake for an average sized woman for the whole day! Do yourself a favor, if you're trying to lose weight, and you drink sugary pop, then try to cut it out as soon as possible. The carbonation, the calories, and the sugar are all wreaking havoc on your weight, your bones, and your physique. http://www.shape.com/weight-loss/weight-loss-strategies/how-lose-10-pounds-safely?page=3  You can read about my tips here. ...

SHOPPING FOR A WEIGHT LOSS SPA? SEVEN DOS, DON’TS, TIPS AND TRICKS Ever since The Oaks at Ojai opened in 1977, its mantra has been to help its guests kick start a healthy lifestyle. A balance of physical exercise, emotional well being and incorporating a sensible nutrition plan, affords guests the opportunity to lose weight and enjoy meals without feeling hungry. So what should guests seeking a weight loss spa look for? Here, tips from The Oaks at Ojai: Buffet Schmuffet : A sure fire way NOT to lose weight is to be offered an all you can eat buffet at every meal. Willpower and self control are usually big culprits to overeating and when you have an entire smorgasbord in front of you, it makes it that much harder to adhere to calorie restrictions. Stay away from spas that offer unlimited dining options. The Oaks at Ojai offers a structured, portion-controlled 1,000 calorie-a-day menu that includes s...

Hello on this September morning! I wanted to share with you some exciting news; this months issue (which is actually October...) of Canadian Living has an awesome article called "Trends with Benefits" which has some quotes from yours truly! So humbled to be considered an "expert" in the field of fitness, and for this article! Check out October's Canadian Living magazine out today; it has tons of great articles and recipes too. Thanks to Rosemary Counter for the great article in Canadian Living .

Protein, the building blocks of your body. Protein is an essential part of your everyday diet, and should be revered when it comes to choosing what you eat. If you eat too much of anything; protein included, your body will store it as fat. Not enough; your body will not be able to function properly. So how much protein is enough? Take your body weight in pounds, and multiply it by .37. That will tell you how many grams, approximately you need per day. Of course, if you are an athlete, you will need more. What are some of the best protein-rich foods? Tuna, chicken, and beef are all good choices. Tuna, 6 oz can - 40 grams of protein Chicken breast, 3.5 oz - 30 grams protein Steak, 6 oz – 42 grams What are your favorite ways to eat protein?