Perfect Fit Personal Training- Health and Fitness Blog

It's a New Year and a New You! Hey, why not? Every year you may think the same thing...why not get fit? Why not lose a few pounds? Why not get active? Well, don't put it off any longer. This is YOUR year! Perfect Fit Personal Training has been in the fitness industry for 18 years, working with every type of individual, and all ages. We are ready to help YOU reach your goals! We will work one on one with you to reach your personal health and fitness goals SAFE and EFFECTIVELY. Don't wait another year to start your fitness journey, contact us now for a FREE CONSULTATION in North or West Vancouver. Nicole is an ACE and BCRPA certified personal trainer and a BCAK registered kinesiologist with a degree in Exercise Science. Nicole's articles have been published in: Alive, Chatelaine, Women's Running, Pregnancy, Impact , and more! She is an expert source for fitness in : Shape, Shape Online, SheKnows.com and more!

Brownies...yum. Fattening, sugary and full of white flour! Not these ones... If you are watching your weight and are trying to stay away from wheat, here's the recipe for you! These paleo brownies are moist, delicious, and best of all, high in protein and have NO sugar! Sweetened with a bit of honey and I used cacoa nibs instead of chocolate chips, these will satisfy your "sweet tooth" but not have your body craving sugar as it might following a traditional brownie. Check out this recipe for paleo brownies and tell me what you think! Eating well doesn't have to be boring and stale; you can still enjoy lots of great things in different combinations then you might be used to.

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...

How to Choose Your Personal Trainer! That can be tough;  you shouldn't just go with the first one that pops onto your radar, you should be picky! I recently had the opportunity to meet with some ladies who wanted a trainer, and they were planning on shopping around. I thought that was a great idea! In fact, I just wrote an article on How To Choose a Personal Trainer which is published in February's issue of Alive magazine . Obviously I am all for people shopping around; I do it all the time for services! However, I never even got the chance to meet in person these ladies, as they jumped into a plan with another trainer before our appointment had a chance to happen. Oh well, too bad. My point is, shop around, ask questions, and get an idea of what your trainer can offer you, what their credentials are, if they are certified through  a reputable agency, and what their agenda is. I would love to hear what you thin of the article ! All the best, Nicole

3 FITNESS TIPS FOR A SEXY SUMMER BODY! By Anna Renderer, Fitness Director at Burn 60 27, 2012 1. Cut Calories During Happy Hour! Summer is a social time for everyone! Who doesn’t like cold refreshments with friends? Ways to cut calories when out to eat or socializing at a party: • Try a spritzer! By adding soda water to your white wine or beer, you can eliminate several unnecessary calories. • Add water! By alternating a glass of water in between your beer or wine, you will slow down on drinking that extra two or three high calorie drinks and stay hydrated instead. Not only will you eliminate a hangover from staying hydrated, you will feel ready for a great workout the next day! • Avoid the mixers! All those fancy cocktails that sound so delicious are like eating a candy bar! It’s about 250 calories of mostly sugar…so avoid them and stick to fresh ingredients for flavor such as fresh lime, lemon, mint, or berries. 2. Add variety by enjoying the outdoors and cross train ...