Perfect Fit Personal Training- Health and Fitness Blog

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. ...

How many times per week or month do you dine out? You may think you're making great choices when you're ordering from the menu, and maybe you are. However, please do yourself a favor and check out the restaurant's menu either online or ask for calorie/fat contents for the items you're ordering before you eat them. I was just on earl's website; I love their food and go there frequently. I looked up some of the items that I've ordered in the past and got a big shock. One of the entrees had over 1000 calories !!! That's about 3 times what you want in one meal. You never know what you're really eating if you haven't prepared it yourself, so stay informed!

Check out September's IMPACT Magazine, a Canadian health and fitness publication, for my article on 30 Day Challenges! Also, just quoted in the St.Paul (Minnesota) Pioneer Press: http://www.twincities.com/ci_13370880?nclick_check=1

SheKnows.com, a large website with useful advice for women, has published an article where I'm quoted as a fitness expert. Check it out here: http://www.sheknows.com/articles/810064.htm Have a great long weekend to those of you in BC!

Are you spending a ton of money every month on a gym membership? Here are some simple solutions to save money, while still getting a great workout: Borrow fitness dvd's from your local library Work out with friends in your back yard or in your house Create a walking group in the summer Create a snowshoeing group in the winter Dig out your old exercise equipment and create a workout space you'll use Ride your bike as often as possible- also save on gas! Change gyms- private is usually costlier than something like the Y or a local rec center. Have fun and keep fit!

Is eating out making you fat? The answer could very well be yes. When you cook your own food, you are solely in control of what goes in the pot, so to speak. Dining out tastes great, it's easier, and it's usually enjoyable all around. But do you ever feel unusually full when you leave the restaurant? At home, you might not have white bread with butter, or a greasy appetizer, or that main course steak that's over 12 ounces. It's great to dine out and enjoy yourself, but are you going overboard? Eating at home gives you more control over what you're ingesting. You decide to add oil or butter to the frying pan, you decide to broil, bake or boil, and you decide how much pasta to throw in the pot- whole wheat please! Next time you dine out, pay attention to the wording on the menu and do make special requests. Bon Appetit!

How exciting...my first article where I'm the expert instead of the author! Check out the article here: http://www.arthritistoday.org/fitness/motivation/rainy-day-exercise.php Rainy Day Exercises in Arthritis Today magazine. Thanks to HARO! Have a great weekend.