Perfect Fit Personal Training- Health and Fitness Blog

Running, walking, swimming, biking; all of these exercise modalities work your heart and lungs. February is heart month, so it's a good time to take a look at your current program and see if you're doing enough to keep your heart healthy. Besides eating good foods and maintaining a healthy diet, it's important to work your heart regularly through cardiovascular exerecise. Here is my latest article in February's Alive magazine on Heart Rate Training. Have a healthy day!

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?

When was the last time you had your body fat tested? You may weigh yourself on the scale, but if you're not checking your body fat as well, you'll never know what your weight is really composed of...how much fat or muscle do you have? Body fat testing is a great tool to find out where you sit on the fat scale. For women, between 21-31% is healthy, for men, 14-25% is healthy. Age is also a factor. For a good idea of where you should be: http://lowcarbdiets.about.com/library/blbodyfatcharts.htm I will be at Price Smart Foods on Marine Drive on: Tuesday, April 13th from 9:30-11:30 doing FREE body fat testing. Come and see me! Click Here!

Are you getting tired of looking less fit than you should? Maybe you've gained some weight over the last few years and haven't been able to get it off on your own. Are you unmotivated to exercise, or just plain hate going to the gym? I can help! I am currently adding more training slots to my schedule and would love to sit down with you to discuss your fitness and or weight loss goals. With a plan that we agree on, we can get you losing weight and inches in only a few short weeks. Is personal training not something you think you can afford? Try training with a friend or even two to lower the cost. Send me an email today and we can set up your free consultation. nicole@perfectfit.ws Happy Easter everyone! http://www.perfectfit.ws/

This is a question that many first time mothers may ask themselves. Is it safe for me to exercise while I'm pregnant? This is not a black and white answer, it depends on many factors. First of all, is your pregnancy "the norm", or do you have complications? If you do, you need to seek medical advice from your doctor or midwife to find out if it's safe for you. Also, were you an exerciser before you became pregnant? If you were an avid runner, biker or hiker, there's no reason for you to stop simply because you're pregnant. If you have the all clear from your medical professional, you can continue to enjoy non-contact sports and actitivies that you enjoyeed before. Keep in mind that as you become larger, your center of gravity will shift so balance activities will be a lot more difficult to excel at. What makes you feel good? As you get closer to your due date, the buoyancy of water may make you feel much better than the pounding of pavement. You may want to sw...

Don't wait until New Years to make your fitness resolutions, you should be making new ones for yourself all year long. Your workouts should be an evolving process, not some recipe that was cooked up for you a year ago by your local trainer. Your exercise regimen should hopefully be shaken up at least every 6 weeks, 8 at the maximum. Keep yourself on your toes and remind yourself why you're exercising. If you reach some of your goals, set new ones for yourself so you're always motivated to keep working out. Happy New Year everyone!

Get Taller and Protect Your Back Keeping your Back Safe : There are a few helpful ways you can strengthen your back, improve your posture, and even appear taller! 1. Exercise! The most basic way to improve on all of the above. There are many exercises you can do to improve core strength, but here are a few of my favourites: · Quadruped: on your hands and knees, raise your opposite arm and opposite leg parallel to the floor. Keep your abs held in tight and hold for 5-10 seconds. Repeat on other side. Do 5-10 each day. · Leg drops: on your back, legs raised up above your hips. Keeping your abs held in tightly, slowly drop one leg toward the floor. If you have back issues, keep one foot on the floor and switch them up. Repeat this 10-15 times slowly. · Back extensions: lying on the floor or exercise ball face down, slowly raise up your torso, keeping your hands on the floor (easier) or by your sides (raised and harder). Keeping your head in line with your spine, repeat up to 20 times. 2. ...

Feeling the effects of the weekend? Did you forget to eat right and get in some physical activity? Start the week off right tomorrow, and try to stay consistent all through the week, even on the weekends. Why waste all of your workouts on weekend bingeing? Instead, try to allow yourself some guilty pleasures without over indulging. You'll feel better on Monday, guaranteed. Happy Monday!

What is motivating you these days? Are you tired of feeling like you want something, but just don't know how to get it? Do you want to lose weight? Do you want to tone up? Do you want to look the way you feel inside? If you're lacking motivation, why not try the challenge? Take a 30 day challenge and fire up your motivation, your metabolism, and your energy levels. It could be a yoga, Pilates, eating, cleansing, weight training or anything challenge. Just take the challenge and change your life.