Perfect Fit Personal Training- Health and Fitness Blog

I love Oxygen magazine for their recipes! Most are high in protein, which is great, but they always have something "sweet" to add to your meal. Here's a recipe for one brownie:  http://www.oxygenmag.com/nutrition/sinfully-clean-chocolate-brownie/ Looks good! I haven't made it yet but will definitely try it out soon. Most brownie recipes are high in sugar and fat, but not this one!

A client of mine was chatting to me about nutrition, and asked "Which is healthier, chicken fat or fat from cheese?" Well, chicken fat is animal fat, but technically, so is cheese as it comes from cows milk (we're talking about dairy cheese. 100 grams of chicken meat contains approximately 9 grams of fat , and it's high in l inoleic acid. 100 grams of American cheese (varying types) has 32 grams of fat . There are many types of cheese, some having higher amounts of fat than others. According to :  http://www.dailymail.co.uk/health/article-3033/The-good-cheese-guide.html ;  Cheddar Per 100g: calories 412, fat 34.4g (saturates 21.7g), calcium 720mg CHEDDAR is one of the highest-fat cheeses, which is bad news considering it's also one of our favourites. However, it is a great supplier of calcium and provides respectable quantities of zinc. Orange Cheddar is simply white Cheddar with added orange colouring. Obviously cheese is not the best c...

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.

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!

My Favorite exercise...the Burpee! Great to include in a HIIT workout. Skip the 60 minute treadmill session and 50 minutes on the rowing machine after. Long cardio sessions can give you results sure, but shorter INTENSE intervals can get you the SAME results in LESS time spent. Wow, get fit faster in less time? Sounds good. Now if you're like many people I know and see all the time at the gym, you might like reading casually on the bike or stairclimber as you're exercising. Heck, I'm guilty of that too; some days I really want to "relax" while I work out. Great for a cool down, but if you want to torch calories, burn fat and create MORE mitochondria ( the powerhouse of your cells), you want to work out FAST and SHORT and HARD. High Intensity Interval Training will get you the same results in a shorter period of time, according to research studies like the one done at McMaster University. According to the research study: A practical model of HIT i...

Running is a great way to get fit and have fun, and what better way to do it than with a 5K? No pressure, less time invested in training, and quick results! Check out a local run happing this summer: Mountain Equipment Co-Op 5K run

Eating Clean, This catch phrase is getting  a lot of lip action lately, and it's no wonder. With many people realizing that processed foods and refined sugars are not the way to go in terms of food choices, they're turning towards the most obvious choice: Clean Eating. What does Clean Eating entail, anyway? Basically, you eat real, whole foods and enjoy the flavours without added sugars, flours, and sauces from a jar that's been sitting on a shelf for months. I just came upon a wonderful website in my quest to send my clients some new recipe ideas, here it is:  http://www.heandsheeatclean.com/p/about-us.html There are tons of great eating clean recipes on this site. Here are another few great recipes I'd love to share with you right now! Crock Pot Pulled BBQ Chicken Prep Time:  5 minutes Cook Time:  PT6-8H Total Time:  PT6-8H5M Makes 6-8 servings Ingredients 1 (15 oz.) can tomato sauce 1/4 cup white vinegar 1...