Perfect Fit Personal Training- Health and Fitness Blog

Personal Trainer - North Vancouver, British Columbia Nicole Palacios Training Specialties : boot camp training, functional training, group fitness, personal training, rehab training Hi there,I've been a key part of the fitness industry for 18 years; working one one one, as a group fitness leader, writing articles on health and fitness, and helping rehabilitate people with issues such as supraspinatous surgery, car accidents, hip replacement surgery, and arthritis. I've helped countless people lose unwanted fat and pounds with education, feedback, and support, and I can help you too! Training Since : 1998 Gender Female Philosophy Build up a strong foundation before you build the house; I don't jump into difficult exercises that are for advanced exercisers if I have a novice who needs the basics first. Languages spoken : English, Spanish Rates : 65 One on One Availability : Monday, Tuesday, Wednesday, Thursday, Friday : 6am-3pm ...

Tough Mudder is right around the corner here in the Lower Mainland.  If you've signed up, and want to get in great shape before the big day, here's your chance!  I'm offering a group class called "Mud Ready" and it starts up here in North Vancouver in March! Run by an experienced personal trainer and group fitness leader...circuit style training in a beautiful and bright fitness room.  Get ready to hit the circuit; get stronger, faster and READY in a fun and motivating group environment.  Classes start on Monday, March 3rd in North Vancouver. They will go twice per week, Mondays and Wednesdays at 12:05-1:00.  Sign up now for twice per week and save!  Classes run for 6 weeks; that's 12 classes for $160, or drop in for $15/class. *Lockers and showers available  

I love writing fitness articles, and I especially love it when other people like them enough to publish them in their wonderful magazines! This month I'm lucky to have my article on HIIT (High Intensity Interval Training) in Alive Magazine . I offer a number of fun and high intensity exercises which you can do at home or at the gym. Do you ever do HIIT training? What's your favorite High Intensity Exercise?

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 out there! If you're like most people, you may be stuck in a rut; eating the wrong foods, never exercising, planning to start soon but never making it out the door to the gym. Does that sound like you? You're not alone; it's tough to start a real nutrition program and stick to it. It's hard to get up before work or head to the gym after a long day at the office; these things don't happen over night. As a personal trainer and fitness expert, I'm here to help you meet your fitness and nutrition goals. With me by your side, you'll reach your fitness resolutions that have been dogging you all these years. A trainer is there to listen, support, and teach; you will not be alone on your quest for health and fitness. What are you waiting for? Let's get together soon to discuss your goals; your consultation is free; and we can even try out a session before you commit to a program plan. As an added gift, I'd love to send you The Ultimate Fa...

Fish has fat, and that's a good thing for us. But how much fat and what type are you actually getting from your fish? Find out more here See below: Popular Types of Fish Trans(g) Mono(g) Poly(g) Sat(g) Total Fat(g) Canned Fish  (2 oz serving)  Tuna Fish in Water - 0.44 0.63 0.45 1.68  Tuna Fish in Oil - 1.85 1.68 0.73 4.58  Pink Salmon - 0.50 0.80 0.48 2.74  Sardines in Oil - 2.19 2.92 0.87 6.49  Mackerel - 1.26 0.94 1.05 3.57 Popular Fish Fillets  (1 fillet serving)  Atlantic Cod - 0.22 0.53 0.30 1.55  Atlantic Mackerel - 6.11 3.75 3.65 15.56  Catfish - 4.08 2.31 2.05 9.15  Flounder - 2.11 1.59 1.13 5.51  Haddock - 2.29 1.74 1.06 5.71  Mahi Mahi - 0.14 0.19 0.22 0.82  Perch - 0.73 0.61 0.36 1.89  Pike - 1.95 1.36 0.86 4.65  Rainbow Trout - 1.22 1.43 1.23 4.27  Snapper - 0.55 1.00 0.62 2.92  Striped Mullet - 1.28 0.85 1.33 4.51  Tilapia - 1.47 1.22 0.72 3...

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 .

10 days of fitness , five days Monday- Friday for two weeks.  Get your fitness jump start that you've been putting off all summer!  Led by BCRPA and ACE certified personal trainer Nicole Palacios; come and get fit with the 10 Day Fitness Fat Blast!  Classes are one hour in length, and include:  -Bootcamp  -Ab, Butt and Thighs  -Toning  -Cardio Kick Boxing  -Interval Training  The 10 Day Fitness Fat Blast will be held in North Vancouver. Please email us directly for more details!! 10 Day Fitness Fat Blast with Nicole Palacios, BSc- $99 for 10 Days.  Includes: Inital weigh in and body fat test, girth measurements, meal plan.

Check out Lynn Valley Life- they mention my book here: http://www.lynnvalleylife.com/blog/lv-trainer-publishes-first-novel/ Awesome site for Lynn Valley residents.

Fitting in exercise can be a chore for most people. You have a busy day, many things to do; where do you fit in exercise? Here are 5 tips for fitting a workout into a busy day: Get up an hour earlier in the day and get your workout in before you start your regular day While you're on the phone, sneak in some squats and lunges Walking to work? Add some ankle or wrist weights to increase the intensity. On your lunch break, enlist some co-workers (to make you more accountable) and get out for a group walk or jog. Get up every 15 minutes and do one exercise, two sets of 15 (eg squats, lunges, push ups, crunches). By the end of the day you will have fit in your whole workout! I hope this helps you find the time to exercise, even it's just for a few minutes every day. What do you do right now to squeeze in exercise?

Summer is just around the corner! Tomorrow is June 1st, that means you have a good month to get in great shape for your bikini, shorts and tank tops. What can you do in a month to get you ready for bikini season? Here are some tips on getting ready for your bikini without going crazy or starving yourself: Make a plan! Write down your goals and map out each week. Empty your cupboards. Get rid of sugary snacks and tempting chocolate. You only have a month! Pull out the clothes you want to wear. There is your motivation! Put them on and see how they fit; imagine how they will fit in a month. Log your food. I love food logs/journals or whatever you want to call them. Writing down what and how much you eat can make a huge difference. If you're not motivated to do any of those things, give me a call or email! I will be happy to set up a free consultation with you to come up with a four week plan we can do together, in the gym, park, or your home. Email us today!